It's Thursday and the 4th day of my workout routine, which means I'm now repeating my Push Day, ie, Chest, Shoulders and Triceps. I should do something easy so I can recover from my soreness, but it's not in my nature to slack as much as it'd be in my body's best interest. So, even though I want to do 45 minutes, I punch in 30 minutes (plus 5 minutes for the "cool down") and log 4.05 miles. I made the strategic error of racing up to 246 spm (strides per min) at the beginning of the session so that by minute 21 I was having trouble keeping the pace over 190. I did catch my wind though, and manage to finish the last 5 minutes hovering around 200 spm. It felt good, and sweaty.
I've got my new Lands End hoodie on and even though it's been washed, I find flecks of white cotton fluff all over my black workout clothes. Sigh. Today I'll turn in inside out before I wash it. It fits fairly well although I'd like the hood to be a tad bigger, but that's what I get for ordering a Boy's L instead of a Women's XS.
I see B and she appears to be a bit happier than last I saw her. I see a lot of regulars but I'm so focused on my workout that they don't really register as people. Instead, they're more like obstacles to avoid colliding into. At the end of my workout, I spy R and I wander over to say Hi and Howz'it goin? We briefly discuss the SuperBowl before his brother comes over. I note that ZZ has been lurking in the background, staying clear of me, and I'm relieved.
Today's Total Workout:
35 min cardio = 4.05 miles
Smith Bench Press: 12 @ bar / 25 @ 95 lbs / 25 @ 115 lbs / 12 @ 135 lbs / 15 @ 115 lbs / 25 @ 95 (the bar starts to feel really heavy by rep 20 and I have to pace myself to finish the set)
Cage Stretch & Kicks
Front & Lateral & Rear Bent-Over DB Raises: 3 x 12 @ 20 (22.5 lbs for Rear)
Lateral & Rear Bent-Over DB Raises: 3 x 12 @ 20 / 3 x 15 @ 22.5 for Rear
One-Arm Tricep Extensions: 3 x 12 @ 20 lbs
Torso Twist: 2 x 25 @ 50 lbs
Flat Bench Twisting Sit Ups: 100
Lower Ab Kick Outs: 100
Ab Crunch Station: 2 x 50 (feet up on stays) / 2 x 50 (feet flat on ground)
Tricep French Press (I'm dismayed to see that the weighted bars only go to 15 lbs so I grab a 20 lb bar off the racked weight area): 25 @ 15 lbs / 3 x 25 @ 20 lbs (I could go heavier but I'm doing a light workout today, figuring reps will build endurance and perhaps a bit of much needed definition)
Mat Stretch
The locker room scale reads 108.8 lbs but when I get home a few hours later, my scale reads 105.8 so I guess that's consistent. I'm so busy today that I barely have time to post this blog, what with having to turn my son's derby car in at Cub Scouts, then rushing to make tae kwon do, and later, meeting my husband at kickboxing. I'm tired already! And I'm sore and stiff, but there's nothing like exercise to relieve yourself of stiffness and soreness. Only one more day before I can revert to my sluggy self.
Thursday, January 31, 2013
Wednesday, January 30, 2013
Nothing Says Old like AARP
I had a great workout today, but then again, it's Leg Day and I love love love doing an hour of cardio followed by weights and stretching. I was feeling great until I got home and picked up the mail. Without an identifiable return address label, I skeptically opened the envelope marked New Card Inside -- Do Not Bend. I'm thinking, "Which one of my credit cards has expired?" because I'm usually fairly vigilant about stuff like that. Instead, it was an invitation to join AARP so I could reap all their "benefits" for just a $16 annual fee.
Sorry but nothing says old like AARP. My dad used to revel in flashing his Senior Citizen discount cards while middle-aged women gawked at his youthful appearance. But my dad had more than great genetics on his side, he'd lied on his working papers when he was a teenager, adding ten years to his actual age. No wonder he looked so young! I don't have any such dark secrets. I freely admit that I'm 52 years old and about the height and size of a 10 year old, a genetic throwback to my grandmother's generation (she was only 4' 8" and the youngest of four children, including her twin sister). I've got a few strands of gray hair, and I can see where my skin is starting to age so it's not as if I'm unnaturally youthful. But I do work out like a fiend, and I think I've got a better body than a lot of the people at my gym. It's a lot of hard work, but it's something I enjoy.
Today's Total Workout:
35 min hill #6 = 4.05 miles + 35 min intervals #7 = 4.33 miles Grand Total = 8.38 miles Wahoo!
Smith Machine Squats: 12 @ bar (45 lbs) / 6 x 12 @ 95 lbs
I decide to do Dead Lifts to work my hamstrings and glutes and this time I can actually feel the correct muscles in this movement.
Smith Dead Lifts: 12 @ bar / 6 x 12 @ 95 lbs (this time I don't raise the bar up to my chest in order to spare my forearms and elbows)
Cage Stretch and 3 Pistol Squats per leg (I'm probably cheating by holding my extended leg with my hand as I drop down and flex my foot before I power back up, but it's still hard and I only do 3 before deciding to do Leg Curls )
Seated Leg Curls: 3 x 12 @ 90 lbs (I could probably do more sets but I'm so damn lazy)
Seated Leg Extensions: 3 x 12 @ 60 lbs / 3 x 15 @ 60 lbs (I don't even know why I only did sets of 12 for the first 3 sets before realizing I could be doing sets of 15 reps)
Torso Twist Station (yay! it's fixed!): 2 x 25 @ 50 lbs
Smith Machine Thrusters: 12 @ bar (45 lbs) / 2 x 12 @ 55 lbs (I only add 10 lbs to the bar this time because I couldn't complete a set of 12 last time at 65 lbs. It's still exhausting though and my knees always feel a bit odd afterwards so I want to start slow and easy with this new exercise)
Mat Stretch
The scale reads 109 lbs and I relax in the sauna for a few minutes after showering. The gym clears out around noon and is virtually empty by the time I leave. At home, my scale reads 106.2 but the other readings are all over the place by a skosh so I don't pay them any mind. I not sure how much better I can make my physique, especially at my "advanced age". I'm definitely stronger, but I'm not sure that I'll be able to see any changes.
Tomorrow's a Push Day and I haven't done Decline Presses in a long time, so if that bench (there's only one) is free that's what I'm going to do. I also just realize that there are weighted bars in the corner that I can probably use for the French Press (triceps)... Hmmm, I'm all excited to check out the equipment now. Old is just a state of mind, and as long as you're willing to try new things, and try with a vengeance, well, who says a middle-aged woman can't have a better physique than a twenty-year old?
 |
| Pistol Squat |
Today's Total Workout:
35 min hill #6 = 4.05 miles + 35 min intervals #7 = 4.33 miles Grand Total = 8.38 miles Wahoo!
Smith Machine Squats: 12 @ bar (45 lbs) / 6 x 12 @ 95 lbs
I decide to do Dead Lifts to work my hamstrings and glutes and this time I can actually feel the correct muscles in this movement.
Smith Dead Lifts: 12 @ bar / 6 x 12 @ 95 lbs (this time I don't raise the bar up to my chest in order to spare my forearms and elbows)
Cage Stretch and 3 Pistol Squats per leg (I'm probably cheating by holding my extended leg with my hand as I drop down and flex my foot before I power back up, but it's still hard and I only do 3 before deciding to do Leg Curls )
Seated Leg Curls: 3 x 12 @ 90 lbs (I could probably do more sets but I'm so damn lazy)
 |
| Your butt should drop to heels |
Torso Twist Station (yay! it's fixed!): 2 x 25 @ 50 lbs
Smith Machine Thrusters: 12 @ bar (45 lbs) / 2 x 12 @ 55 lbs (I only add 10 lbs to the bar this time because I couldn't complete a set of 12 last time at 65 lbs. It's still exhausting though and my knees always feel a bit odd afterwards so I want to start slow and easy with this new exercise)
Mat Stretch
The scale reads 109 lbs and I relax in the sauna for a few minutes after showering. The gym clears out around noon and is virtually empty by the time I leave. At home, my scale reads 106.2 but the other readings are all over the place by a skosh so I don't pay them any mind. I not sure how much better I can make my physique, especially at my "advanced age". I'm definitely stronger, but I'm not sure that I'll be able to see any changes.
Tomorrow's a Push Day and I haven't done Decline Presses in a long time, so if that bench (there's only one) is free that's what I'm going to do. I also just realize that there are weighted bars in the corner that I can probably use for the French Press (triceps)... Hmmm, I'm all excited to check out the equipment now. Old is just a state of mind, and as long as you're willing to try new things, and try with a vengeance, well, who says a middle-aged woman can't have a better physique than a twenty-year old?
Tuesday, January 29, 2013
Two Steps Forward and Three Steps Back
The gym's more crowded than I like but I see a lot of familiar faces so it's not all bad. I'm glad that I'm able to get on an elliptical for my 35 minute cardio warm up. I only log in 3.99 miles but I'm nicely drenched when I'm done, so I feel pretty good regardless. Seated Cable Rows are next and I'm feeling fairly strong with my sets. Then V wanders over and hovers, so between my last heavy sets, I give a quick wave, which he unfortunately assumes is an invitation to chat. Sigh.
It'd be one thing if he actually had something relevant to say, or at least relevant to me (yes, the universe does revolve around me me me!) but instead, he starts up about the local garbage carting politics and I push my head phones further into my ears and wave him off with a whatever gesture. This is not the time or the place for those types of conversation but he hasn't a clue. I quickly pull on my hoodie and head off to the Cage Stretch.
En route, I see B and say Hi. She's gotten to the gym late (for her) and she's all misery and complaints about what exercises she can and can't do. Still, I'm happy to see her and tell her so. My kicks are a tad better than yesterday, and my stretch is loads better. Tomorrow is Leg Day and I expect my stretch to be really good. I'm still working on my splits (during the Mat Stretch) because they're not quite where they should be.
Today's Total Workout:
35 min hill #6 = 3.99 miles
Seated Cable Rows: 12 @ 90 lbs / 12 @ 105 lbs / 3 x 10 @ 120 lbs
Cage Stretch & Kicks
The Smith machine is always busy so I don't get a chance to attempt pull ups until later in my workout. It's pathetic! But at least I tried. And I'll keep trying.
Reverse Grip Bent-Over BB Rows (I ask for and get 6 2.5lb discs to affix to my 60 lb barbell): 15 @ 65 lbs / 15 @ 70 lbs / 4 x 15 @ 75 lbs (next time I'm getting another 5 lbs worth, or I'll have to switch to a different exercise -- the 45 lb Olympic bars are too long for me to handle)
I want to rest my biceps and forearms so I scan the floor for free stations for either lower back or abs and see that the Lower Back Extension is finally vacant.
Lower Back Extension: 25 @ 90 lbs / 25 @ 97.5 lbs
Smith Machine Pull Ups: 11 / 8 / 7 (I suspect my arms and back are fatigued from the Bent Over Rows. Normally I'd do Pull Ups first but I hate standing around so I'm constantly rearranging my exercises depending on what's available)
DB Bicep Curls: 3 x 12 @ 20 lbs (Tall Pace U pulls up next to me -- I've seen him staring from afar. Suddenly, I'm surrounded by a lot of guys doing bicep work, and a lone middle-aged woman in the corner doing tricep kickbacks with those plastic baby bells. I never got anything out of that movement so I don't do them. Once I move to Concentration Curls, this section vacates in a hurry.)
Concentration Curls: 2 x 12 @ 20 lbs (my forearms are so pumped I can only handle 2 sets today)
Flat Bench Twisting Sit Ups: about 120
Ab Crunch Machine: 2 x 50 (feet on stays) / 2 x 50 (feet on floor)
Reverse Grip BB Curls: 3 x 20 @ 40 lbs
Mat Stretch: the mat area is so congested with regulars, including Mr Amazing Stretch and his pal CurlyCap, that I grab a spare mat in the hall next to the yoga class and stretch out there.
The scale reads 110.4 lbs and I'm glad the numbers are moving in the right direction. Once I get home from doing a boatload of errands, the scale reads 106.8 lbs, a reasonable number. The scale also says that my muscle and bone mass are up and body fat is down a tad, but there are such fluctuations in the readings that I don't take any of this too seriously. I look at my arms in the mirror and think they look pretty good. I just can't seem to take any decent photos of myself though. If I could, you'd be certain I'd be submitting them to those women's fitness magazines with the caption, "Hey, this is what over 50 looks like!" And no, I don't have a portrait of Dorian Gray hidden in my closet. I looked at a few magazines while I was in the super market and I thought, well, I'm certainly not a body builder (maybe back in the 80s when women looked like women), and I'm not going to get a boob job to fill out my bikini so I guess I'm just a gym rat. Oh well...
It'd be one thing if he actually had something relevant to say, or at least relevant to me (yes, the universe does revolve around me me me!) but instead, he starts up about the local garbage carting politics and I push my head phones further into my ears and wave him off with a whatever gesture. This is not the time or the place for those types of conversation but he hasn't a clue. I quickly pull on my hoodie and head off to the Cage Stretch.
En route, I see B and say Hi. She's gotten to the gym late (for her) and she's all misery and complaints about what exercises she can and can't do. Still, I'm happy to see her and tell her so. My kicks are a tad better than yesterday, and my stretch is loads better. Tomorrow is Leg Day and I expect my stretch to be really good. I'm still working on my splits (during the Mat Stretch) because they're not quite where they should be.
Today's Total Workout:
35 min hill #6 = 3.99 miles
Seated Cable Rows: 12 @ 90 lbs / 12 @ 105 lbs / 3 x 10 @ 120 lbs
Cage Stretch & KicksThe Smith machine is always busy so I don't get a chance to attempt pull ups until later in my workout. It's pathetic! But at least I tried. And I'll keep trying.
Reverse Grip Bent-Over BB Rows (I ask for and get 6 2.5lb discs to affix to my 60 lb barbell): 15 @ 65 lbs / 15 @ 70 lbs / 4 x 15 @ 75 lbs (next time I'm getting another 5 lbs worth, or I'll have to switch to a different exercise -- the 45 lb Olympic bars are too long for me to handle)
I want to rest my biceps and forearms so I scan the floor for free stations for either lower back or abs and see that the Lower Back Extension is finally vacant.
Lower Back Extension: 25 @ 90 lbs / 25 @ 97.5 lbs
Smith Machine Pull Ups: 11 / 8 / 7 (I suspect my arms and back are fatigued from the Bent Over Rows. Normally I'd do Pull Ups first but I hate standing around so I'm constantly rearranging my exercises depending on what's available)
DB Bicep Curls: 3 x 12 @ 20 lbs (Tall Pace U pulls up next to me -- I've seen him staring from afar. Suddenly, I'm surrounded by a lot of guys doing bicep work, and a lone middle-aged woman in the corner doing tricep kickbacks with those plastic baby bells. I never got anything out of that movement so I don't do them. Once I move to Concentration Curls, this section vacates in a hurry.)
Concentration Curls: 2 x 12 @ 20 lbs (my forearms are so pumped I can only handle 2 sets today)
Flat Bench Twisting Sit Ups: about 120
Ab Crunch Machine: 2 x 50 (feet on stays) / 2 x 50 (feet on floor)
Reverse Grip BB Curls: 3 x 20 @ 40 lbs
Mat Stretch: the mat area is so congested with regulars, including Mr Amazing Stretch and his pal CurlyCap, that I grab a spare mat in the hall next to the yoga class and stretch out there.
The scale reads 110.4 lbs and I'm glad the numbers are moving in the right direction. Once I get home from doing a boatload of errands, the scale reads 106.8 lbs, a reasonable number. The scale also says that my muscle and bone mass are up and body fat is down a tad, but there are such fluctuations in the readings that I don't take any of this too seriously. I look at my arms in the mirror and think they look pretty good. I just can't seem to take any decent photos of myself though. If I could, you'd be certain I'd be submitting them to those women's fitness magazines with the caption, "Hey, this is what over 50 looks like!" And no, I don't have a portrait of Dorian Gray hidden in my closet. I looked at a few magazines while I was in the super market and I thought, well, I'm certainly not a body builder (maybe back in the 80s when women looked like women), and I'm not going to get a boob job to fill out my bikini so I guess I'm just a gym rat. Oh well...
Monday, January 28, 2013
So Good to Be Back!
It's only been 4 days since I last worked out but my body is so stiff it feels like I've been gone for weeks. Inclement weather triggers an automatic text alert notifying me that school will dismiss early today. I'm a bit concerned about not having enough time to work out today, but in actuality, I have plenty of time.
The ellipticals are surprisingly busy but #3 (my favorite) is vacant so I hop on and start peddling like mad. 35 minutes later I've logged in 4.05 miles and I'm warm and moist but not drenched the way I like. The Smith is busy and I'm pleasantly surprised to see a young woman doing squats there, so I move directly to Cage Stretch & Kicks. I almost never seen women doing weights other than those pitiful plastic beauty bells. My hips are stiff and my hamstrings are tight but I manage a decent stretch and series of kicks. By the time I get to the Smith, the woman is gone but M is setting up. I walk away wondering what I'm going to do because literally all the benches are occupied. M chases me down to tell me I can have the Smith. I'm so surprised I forget to say Thanks.
Today's Total Workout:
35 minutes hill #6 = 4.05 miles
Cage Stretch & Kicks
Smith Bench Press: 12 @ bar (45 lbs) / 25 @ 95 lbs / 25 @ 115 lbs / 15 @ 135 lbs / 9 @ 145 lbs / 12 @ 125 lbs / 15 @ 105 lbs / 25 @ 95 lbs (I feel weak today but it's all in my head)
Shoulders: 3 x 12 Front & Lateral @ 20 lbs & Rear Bent-Over @ 22.5 lbs / 3 x 12 Lateral @ 20 lbs & Rear Bent-Over @ 22.5 lbs (there's way too many people here today and I feel like I'm tripping over bodies to get my routines done)
One-Arm Tricep DB Extensions: 3 x 12 @ 20 lbs (my left wrist gives out before anything else)
Flat Bench Twisting Sit Ups: 100 (the Torso Twist machine is broken and I'm bummed)
French Press w/ EZ Curl Bar (15 lbs): 4 x 25 reps (I take my elbow braces off because my forearms are swollen. I'd consider adding weight to the bar if I had a reasonable chance of getting the spring collars on and off but my hands are too small to exert enough pressure on the clip ends.)
Mat Stretch: There is a young guy I see lately who has the most amazing stretch, and I'm not just saying that because he's a guy (doubly amazing because most guys are so stiff). I wonder what sport he plays because he's got amazing hip and hamstring flexibility, which I can't help but notice because he's on the mat right across from me. And he's not a little wiry guy but a fairly athletic dude.
The gym is crazy crowded today, probably because everyone wants to get done before the Winter Storm arrives. My face looks bloated and puffy today so I'm not surprised when the scale reads 111.4 lbs. Our weekend eating habits didn't help much considering I'd had a slice of pizza for dinner and a bacon, egg & cheese sandwich for brunch yesterday. Saturday wasn't much better with us chowing down at a local Chinese restaurant (lotsa salt and grease).
It's our son's birthday weekend and we're horribly indulgent parents. We've just polished off a tin of almond cookies, otherwise known in our household as "dry as dust cookies" so as not to be confused with the supermarket variety. And dried lychees also remain a favorite, although nothing beats fresh. My son asks why we can't get them and I tell him that it's a summer fruit. But he remains skeptical. No one likes the flavorless, oddly-textured canned items drowned in heavy syrup. Thank goodness it's citrus season!
I didn't even see B's car today so either she totally canned the gym due to weather or she's come and gone already. She likes to get to the gym at 7 am but with her bad wrists and elbows, there's not much she can do other than legs and cardio. I recognize a few other regulars, Tall Pace U, Mr T-Shirt, Chinless, FatAss (his descriptor, not mine), Headphones, Beanpole... I see R's car in the lot as I brush a fresh 1/2 inch of snow off my car. Tomorrow's suppose to be closer to 40°F and all this will melt. I'm looking forward to it.
Today's Total Workout:
35 minutes hill #6 = 4.05 miles
Cage Stretch & Kicks
Smith Bench Press: 12 @ bar (45 lbs) / 25 @ 95 lbs / 25 @ 115 lbs / 15 @ 135 lbs / 9 @ 145 lbs / 12 @ 125 lbs / 15 @ 105 lbs / 25 @ 95 lbs (I feel weak today but it's all in my head)
Shoulders: 3 x 12 Front & Lateral @ 20 lbs & Rear Bent-Over @ 22.5 lbs / 3 x 12 Lateral @ 20 lbs & Rear Bent-Over @ 22.5 lbs (there's way too many people here today and I feel like I'm tripping over bodies to get my routines done)
One-Arm Tricep DB Extensions: 3 x 12 @ 20 lbs (my left wrist gives out before anything else)Flat Bench Twisting Sit Ups: 100 (the Torso Twist machine is broken and I'm bummed)
French Press w/ EZ Curl Bar (15 lbs): 4 x 25 reps (I take my elbow braces off because my forearms are swollen. I'd consider adding weight to the bar if I had a reasonable chance of getting the spring collars on and off but my hands are too small to exert enough pressure on the clip ends.)
Mat Stretch: There is a young guy I see lately who has the most amazing stretch, and I'm not just saying that because he's a guy (doubly amazing because most guys are so stiff). I wonder what sport he plays because he's got amazing hip and hamstring flexibility, which I can't help but notice because he's on the mat right across from me. And he's not a little wiry guy but a fairly athletic dude.
The gym is crazy crowded today, probably because everyone wants to get done before the Winter Storm arrives. My face looks bloated and puffy today so I'm not surprised when the scale reads 111.4 lbs. Our weekend eating habits didn't help much considering I'd had a slice of pizza for dinner and a bacon, egg & cheese sandwich for brunch yesterday. Saturday wasn't much better with us chowing down at a local Chinese restaurant (lotsa salt and grease).
It's our son's birthday weekend and we're horribly indulgent parents. We've just polished off a tin of almond cookies, otherwise known in our household as "dry as dust cookies" so as not to be confused with the supermarket variety. And dried lychees also remain a favorite, although nothing beats fresh. My son asks why we can't get them and I tell him that it's a summer fruit. But he remains skeptical. No one likes the flavorless, oddly-textured canned items drowned in heavy syrup. Thank goodness it's citrus season! I didn't even see B's car today so either she totally canned the gym due to weather or she's come and gone already. She likes to get to the gym at 7 am but with her bad wrists and elbows, there's not much she can do other than legs and cardio. I recognize a few other regulars, Tall Pace U, Mr T-Shirt, Chinless, FatAss (his descriptor, not mine), Headphones, Beanpole... I see R's car in the lot as I brush a fresh 1/2 inch of snow off my car. Tomorrow's suppose to be closer to 40°F and all this will melt. I'm looking forward to it.
Friday, January 25, 2013
Unexpected Furlough
It's Friday 1 pm, and I still don't have my car back from the shop, which means I haven't been to the gym for 2 days. It's too cold for me to exercise in our unheated garage at 16°F when I can feel my gloved fingers throbbing even just from briefly walking the dog. Instead, I've opted to do fun things like scrub the bathroom. The thermostat in our house is set low, about 63°F, and I find myself shivering while embracing hot mugs of tea throughout the day.
The only pleasantry I've discovered today is that I can listen to the entire new album of The Wallflowers direct from their website without having to purchase it. It's available on iTunes but cheaper (much cheaper) on Amazon if you're just purchasing the MP3 album. While it's not something I'd do cardio to, it makes unpleasant chores go faster. The best part is that the website actually posts all the lyrics as they're being sung! I really appreciate that instead of trying to read the "mouse print" in the CD liners or on the downloadable PDFs.
I'm not sure if the embed function works in this blogsite so I've also attached the website link: http://www.thewallflowers.com/splash-2/
The weekend is already over-scheduled because it's my son's birthday tomorrow and we promised him that we'd take him to ToysRUs after he & my husband went to tae kwon do classes. Then we have his swim class Sunday morning, followed by his swim party later that afternoon, and I still need to finish all the "goody bags" -- which of course I can't do until I get my car back! Damn, I'd better have my car back before Monday so I can go to the gym. I'm getting cranky already...
The only pleasantry I've discovered today is that I can listen to the entire new album of The Wallflowers direct from their website without having to purchase it. It's available on iTunes but cheaper (much cheaper) on Amazon if you're just purchasing the MP3 album. While it's not something I'd do cardio to, it makes unpleasant chores go faster. The best part is that the website actually posts all the lyrics as they're being sung! I really appreciate that instead of trying to read the "mouse print" in the CD liners or on the downloadable PDFs.
I'm not sure if the embed function works in this blogsite so I've also attached the website link: http://www.thewallflowers.com/splash-2/
The weekend is already over-scheduled because it's my son's birthday tomorrow and we promised him that we'd take him to ToysRUs after he & my husband went to tae kwon do classes. Then we have his swim class Sunday morning, followed by his swim party later that afternoon, and I still need to finish all the "goody bags" -- which of course I can't do until I get my car back! Damn, I'd better have my car back before Monday so I can go to the gym. I'm getting cranky already...
Wednesday, January 23, 2013
Leg Days Are Always Good!
I won't beat around the bush: I'm a gym rat junkie, and as much as I've professed over the years to hate cardio exercises (no, you'll never catch me running unless it's a dire emergency), I absolutely love Leg Day. Or at least, my version of it. Of course, it really helps to have a mix you absolutely love to exercise to in your iPod. I don't think I'd be able to do any of this without tunes to help me keep my rhythm.
B complains to me that she can't understand how I can possibly do 70 minutes of cardio and THEN do weights. But I don't lift a lot, and only selectively. I'm not trying to build up massive thighs and calves (heck, I've been genetically blessed with "thunder thighs") so I'm not concerned with leg presses, lunges, calf raises, adductor and abductor machines. I keep stressing to her that I'm shaping my legs.
I want endurance and strength without bulk. I want "functionality" but she doesn't listen to me. She's too wrapped up in her own tales of woe. When she's ready to leave, I notice that B flicks her hair incessantly as she chats with a gal on the Stair Climber, fussing with her jacket and smoothing out the spandex leggings they barely conceal. I can't help but think that subconsciously she just really misses being the center of attention of the entire gym.
For me, I need a good 30 minutes minimum to warm up. I also feel that it's a way for my body to burn whatever glucose reserves there are, and then tap into the fat deposits we're all so eager to deplete. Lifting weights calls on different muscles with their own reserves. Afterwards, I always stretch to minimize soreness, and to increase my flexibility. I've read that there is a correlation between flexibility and arterial health. And I'm so paranoid about my own genetic susceptibility to strokes and high blood pressure, that anything that helps me live to be 100 is worth it.
Very few people stretch after their workouts. Mostly, they use the mats for ab work with balls or kettle bells. Most of the women rely on the classes they flock to for instruction and incentive.
Today's Total Workout:
35 min hill #6 = 3.95 miles + 35 min intervals #7 = 4.24 miles Grand Total = 8.19 miles Wahoo!
Smith Machine Squats: 12 @ bar (butt to heels) / 6 x 12 @ 95 lbs
Smith Machine Thrusters (once I add weight, I swear, these are probably even harder than the Dead Lifts I was doing a few weeks ago): 12 @ bar (these are way too easy so I put a 10 lb plate on each side) / 10, 8, 8 @ 65 lbs (my right knee feels sore after I'm done and I wonder if this is going to be a problem)
Cage Stretch (mostly hamstrings and calves)
3 Pistol Squats each leg (it's all I can manage without falling over on my butt)
Seated Leg Curl: 3 x 12 @ 105 lbs
Seated Leg Extensions: 6 x 12-15 @ 60 lbs (these seem awfully hard today)
Torso Twist (its the only abs I'm doing today): 2 x 25 @ 50 lbs
Mat Stretch
The scale reads 109.0 lbs and I'm mildly disappointed. But my home scale reads 106 so I feel better. I have to drop my car off at the auto shop tomorrow to get a bearing (or two) replaced. Right now, it sounds like I'm driving a jet engine. At 16°F, it's too cold for me to even consider using the elliptical in our unheated garage but I might haul in firewood. I'm hoping to get my car back same day so that I can go to the gym on Friday. Because I'm such a gym rat junkie.
B complains to me that she can't understand how I can possibly do 70 minutes of cardio and THEN do weights. But I don't lift a lot, and only selectively. I'm not trying to build up massive thighs and calves (heck, I've been genetically blessed with "thunder thighs") so I'm not concerned with leg presses, lunges, calf raises, adductor and abductor machines. I keep stressing to her that I'm shaping my legs.
I want endurance and strength without bulk. I want "functionality" but she doesn't listen to me. She's too wrapped up in her own tales of woe. When she's ready to leave, I notice that B flicks her hair incessantly as she chats with a gal on the Stair Climber, fussing with her jacket and smoothing out the spandex leggings they barely conceal. I can't help but think that subconsciously she just really misses being the center of attention of the entire gym.
For me, I need a good 30 minutes minimum to warm up. I also feel that it's a way for my body to burn whatever glucose reserves there are, and then tap into the fat deposits we're all so eager to deplete. Lifting weights calls on different muscles with their own reserves. Afterwards, I always stretch to minimize soreness, and to increase my flexibility. I've read that there is a correlation between flexibility and arterial health. And I'm so paranoid about my own genetic susceptibility to strokes and high blood pressure, that anything that helps me live to be 100 is worth it.
Very few people stretch after their workouts. Mostly, they use the mats for ab work with balls or kettle bells. Most of the women rely on the classes they flock to for instruction and incentive.
Today's Total Workout:
35 min hill #6 = 3.95 miles + 35 min intervals #7 = 4.24 miles Grand Total = 8.19 miles Wahoo!
Smith Machine Squats: 12 @ bar (butt to heels) / 6 x 12 @ 95 lbs
Smith Machine Thrusters (once I add weight, I swear, these are probably even harder than the Dead Lifts I was doing a few weeks ago): 12 @ bar (these are way too easy so I put a 10 lb plate on each side) / 10, 8, 8 @ 65 lbs (my right knee feels sore after I'm done and I wonder if this is going to be a problem)
Cage Stretch (mostly hamstrings and calves)
3 Pistol Squats each leg (it's all I can manage without falling over on my butt)
Seated Leg Curl: 3 x 12 @ 105 lbs
Seated Leg Extensions: 6 x 12-15 @ 60 lbs (these seem awfully hard today)
Torso Twist (its the only abs I'm doing today): 2 x 25 @ 50 lbs
Mat Stretch
The scale reads 109.0 lbs and I'm mildly disappointed. But my home scale reads 106 so I feel better. I have to drop my car off at the auto shop tomorrow to get a bearing (or two) replaced. Right now, it sounds like I'm driving a jet engine. At 16°F, it's too cold for me to even consider using the elliptical in our unheated garage but I might haul in firewood. I'm hoping to get my car back same day so that I can go to the gym on Friday. Because I'm such a gym rat junkie.
Tuesday, January 22, 2013
Rescinding a Previous Observation
I realize that I have forgotten to mention the regular gym rats who are making noticeable progress in their goals. Yes, they exist! Most notable is the gal who's steadily lost well over a 100 lbs walking the treadmill. Because her weight loss has slowed in recent months as she nears her goal weight, she's thinking about adding some weight lifting to her routine. She's planning to donate her excess belly skin to a burn unit where they can utilize it.
I saw Mo as well. She's changed her diet in order to kick-start her weight loss goal because at 57, her metabolism ain't what it used to be. She's not as happy because she's restricting her meals, but she's at least feeling less frustrated when she gets on the scale. She says to me with a grin, "Happy is skinny" and I have to agree that I'm real happy with myself these days. But I wouldn't call myself skinny.
B, on other hand, is so frustrated at the crippling pain in her elbow, that she's thinking of cutting her gym time substantially down. "If I do cardio 5 days a week, I'll be skin and bone! I'll lose all the weight I put on!" she complains to me. I nod sympathetically and don't remind her that when she doesn't work out, she gains weight and complains about feeling like a sausage. I have noticed that her arms are losing their tone but I'm not going to say anything.
I feel weak and tired today, and wonder where I am in my menstrual cycle. I'm also feeling a bit plump and bloated so I'm guessing I might actually be fertile (egads, that might be an estrogen spike or something). I get on elliptical #1, pull my hoodie over my eyes and log in 3.88 miles in 35 minutes. Not horrible, but I've definitely done better. I've noticed over the years that I'll feel completely drained a few days before my period, and then right at the actual start, I'll get a supercharged burst of energy and strength. It's contrary to the mythology.
Today's Total Workout:
35 min cardio = 3.88 miles
Seated Cable Rows: 12 @ 90 / 12 @ 105 / 12, 10, 8 @ 120 lbs
Lower Back Extensions: 2 x 25 @ 90 lbs (I'm too lazy to put the 7.5 lb bar on the weight stack)
Cage Stretch & Kicks
Smith Machine Bar Pull Ups (wow, I really suck today): 12 / 8+2 / 6+1
Bent Over Reverse Grip Barbell Rows:
15 @ 65 / 6 x 15 @ 70 lbs
DB Curls (my right arm feels an unpleasant pop/twang as I curl the DB up so I adjust my arm until I'm doing Hammer Curls instead, and the pop/twang stops): 3 x 12 @ 20 lbs
Ab Crunch Station: 2 x 50 (upper) / 2 x 50 (lower)
Reverse Grip BB Curls: 3 x 20 @ 40 lbs
Torso Twist: 2 x 25 @ 50 lbs
Flat Board Twisting Sit Up:125 (I counted. There's a scab on my tailbone so no Lower Ab Kick Outs today! I'm getting tired of this so I'll have to find another exercise to do instead.)
Mat Stretch
The gym suddenly fills up with school-age kids, both male and female. It's either Winter Break or New Year resolutions suddenly kicking in. I'm glad I'm done and head off to shower. The gym scale tells me I'm still 109.8 lbs like yesterday. My home scale tells me I'm 107.0 lbs and I scan my entries for the last time I weighed in at 107 just to see if all the other readings coincide, and they do. It's reassuring.
There are a lot of regulars at the gym. A lot of them must be just maintaining because they don't seem to vary in their appearance or their routines. I'm not sure I'm capable of doing that. I'm always looking for something to improve, a number to beat. And of course, I'm looking forward to Leg Day when I feel as if I'll have the chance to redeem myself cardio-wise. Not that I'm competing with anyone, except myself. Because, when you get down to it, that's all you have: yourself.
I saw Mo as well. She's changed her diet in order to kick-start her weight loss goal because at 57, her metabolism ain't what it used to be. She's not as happy because she's restricting her meals, but she's at least feeling less frustrated when she gets on the scale. She says to me with a grin, "Happy is skinny" and I have to agree that I'm real happy with myself these days. But I wouldn't call myself skinny.
B, on other hand, is so frustrated at the crippling pain in her elbow, that she's thinking of cutting her gym time substantially down. "If I do cardio 5 days a week, I'll be skin and bone! I'll lose all the weight I put on!" she complains to me. I nod sympathetically and don't remind her that when she doesn't work out, she gains weight and complains about feeling like a sausage. I have noticed that her arms are losing their tone but I'm not going to say anything.I feel weak and tired today, and wonder where I am in my menstrual cycle. I'm also feeling a bit plump and bloated so I'm guessing I might actually be fertile (egads, that might be an estrogen spike or something). I get on elliptical #1, pull my hoodie over my eyes and log in 3.88 miles in 35 minutes. Not horrible, but I've definitely done better. I've noticed over the years that I'll feel completely drained a few days before my period, and then right at the actual start, I'll get a supercharged burst of energy and strength. It's contrary to the mythology.
Today's Total Workout:
35 min cardio = 3.88 miles
Seated Cable Rows: 12 @ 90 / 12 @ 105 / 12, 10, 8 @ 120 lbs
Lower Back Extensions: 2 x 25 @ 90 lbs (I'm too lazy to put the 7.5 lb bar on the weight stack)
Cage Stretch & Kicks
Smith Machine Bar Pull Ups (wow, I really suck today): 12 / 8+2 / 6+1
Bent Over Reverse Grip Barbell Rows: 15 @ 65 / 6 x 15 @ 70 lbs
DB Curls (my right arm feels an unpleasant pop/twang as I curl the DB up so I adjust my arm until I'm doing Hammer Curls instead, and the pop/twang stops): 3 x 12 @ 20 lbs
Ab Crunch Station: 2 x 50 (upper) / 2 x 50 (lower)
Reverse Grip BB Curls: 3 x 20 @ 40 lbs
Torso Twist: 2 x 25 @ 50 lbs
Flat Board Twisting Sit Up:125 (I counted. There's a scab on my tailbone so no Lower Ab Kick Outs today! I'm getting tired of this so I'll have to find another exercise to do instead.)
Mat Stretch
The gym suddenly fills up with school-age kids, both male and female. It's either Winter Break or New Year resolutions suddenly kicking in. I'm glad I'm done and head off to shower. The gym scale tells me I'm still 109.8 lbs like yesterday. My home scale tells me I'm 107.0 lbs and I scan my entries for the last time I weighed in at 107 just to see if all the other readings coincide, and they do. It's reassuring.
There are a lot of regulars at the gym. A lot of them must be just maintaining because they don't seem to vary in their appearance or their routines. I'm not sure I'm capable of doing that. I'm always looking for something to improve, a number to beat. And of course, I'm looking forward to Leg Day when I feel as if I'll have the chance to redeem myself cardio-wise. Not that I'm competing with anyone, except myself. Because, when you get down to it, that's all you have: yourself.
Monday, January 21, 2013
Holidays Are Anything But
There's no school today although my husband did have to go to work. I let my son sleep in and got him dressed to come with me to the gym when he awoke. He got so excited over the prospects of No School! that he spilled an entire cup of milk. Not just spilled it but knocked it off the table by swinging his pajama top over his head is a wild imitation of a cowboy's lariat. Needless to say, we were late getting to the gym and the parking lot was so crowded I was hoping someone was handing out gold bars. Yet the child care room was completely vacant. My son is grounded until Saturday because what little boy wants to spend his birthday grounded? But no TV and no iPad games until then. I wasn't sure what kind of workout I was going to have today.
I got on the elliptical and pedaled furiously for 35 minutes but was only able to log in 3.95 miles. My right calf seems oddly sore and stiff. I'm wearing a hoodie that I dug out of the dresser. It's a cotton zip-front, but the hood is a tad small and doesn't shield my eyes from the glaring lights overhead when I do cardio. I don't like it much but the zipper pull flew off my gray hoodie last week so it's at the tailor shop (again), and the royal blue hoodie is as good as a pullover now because the zipper appears to be permanently stuck about 1/4 way up the tract. BTW, my tailor tells me that I should always launder my stuff with the zippers closed. I gotta buy new hoodies (sigh).
Today's Total Workout:
35 min elliptical hill #6 = 3.95 miles
Smith Bench Press for Reps: 12 @ bar (45) / 25 @ 95 lbs / 25, 20, 15 @ 115 lbs / 25 @ 95 lbs
Cage Stretch & Kicks
Shoulders: Front & Lateral & Rear Seated Inclined DB Raises: 3 x 12 @ 20 / 22.5 lbs
Lateral & Rear DB Raises: 3 x 12-15 @ 20 / 22.5 lbs (sets of 15 reps with 22.5 lbs on Rear Raises only)
DB Tricep Extension: 12 @ 20 lbs (saving myself & time for Tricep Press Downs later)
Ab Crunch Station: 2 x 50 (legs in stays) / 2 x 50 (legs on ground)
Flat Bench Twisting Sit Ups: 125 (I counted, and I'm not getting dizzy doing it! Yay!)
Lower Ab Kick Outs: 100 (and I feel the familiar rug burn start right where my underwear tag is)
Tricep Press Down: 12/10/8 @ 50 lbs
Mat Stretch
I had oatmeal and coffee for breakfast this morning, but I'm feeling as if yesterday's noshing had a greater negative impact on my workout today. We didn't actually sit down and eat a meal. We noshed on various Chinese snacks like steamed meatball buns, melon pies and taro cookies. The scale reads 109.8 lbs at the gym and I don't have time to double check with my home scale.
I saw B briefly as she made her rounds before leaving. She's still grumpy and talking about not bothering to come to the gym because it's just not worth coming 5 days a week if she can't do anything except legs. I don't know what kind of chiropractor she has but I disagree with him telling her not to use the tennis elbow brace. Instead, she's wearing wrist braces but I don't really think that's going to help her.
I see a few other regulars like M, R and Hairy Shoulders but the gym is so crowded with the holiday crowd that I don't speak to anyone until I get back into the locker room. Ladies there are comparing notes about horrible drivers they've been encountering who don't understand concepts like Right of Way. I don't see ZZ today and I'm glad. But while getting in my car with my son at the local Kmart, I notice a mustached fellow in a dark SUV, parked oddly with his window down, staring. I notice him again when we go to the supermarket because he doesn't exit the parking lot in a normal fashion, but pulls around to the side of the supermarket as if to back in, then pulls out to exit out the side. It's very disturbing behavior. I grew up in NYC so maybe I'm a tad paranoid. But these are "interesting" times and holidays are anything but relaxing.
 |
| landsend hoodie |
Today's Total Workout:
35 min elliptical hill #6 = 3.95 miles
Smith Bench Press for Reps: 12 @ bar (45) / 25 @ 95 lbs / 25, 20, 15 @ 115 lbs / 25 @ 95 lbs
Cage Stretch & Kicks
Shoulders: Front & Lateral & Rear Seated Inclined DB Raises: 3 x 12 @ 20 / 22.5 lbs
Lateral & Rear DB Raises: 3 x 12-15 @ 20 / 22.5 lbs (sets of 15 reps with 22.5 lbs on Rear Raises only)
DB Tricep Extension: 12 @ 20 lbs (saving myself & time for Tricep Press Downs later)
Ab Crunch Station: 2 x 50 (legs in stays) / 2 x 50 (legs on ground)
Flat Bench Twisting Sit Ups: 125 (I counted, and I'm not getting dizzy doing it! Yay!)
Lower Ab Kick Outs: 100 (and I feel the familiar rug burn start right where my underwear tag is)
Tricep Press Down: 12/10/8 @ 50 lbs
Mat Stretch
I had oatmeal and coffee for breakfast this morning, but I'm feeling as if yesterday's noshing had a greater negative impact on my workout today. We didn't actually sit down and eat a meal. We noshed on various Chinese snacks like steamed meatball buns, melon pies and taro cookies. The scale reads 109.8 lbs at the gym and I don't have time to double check with my home scale.
I saw B briefly as she made her rounds before leaving. She's still grumpy and talking about not bothering to come to the gym because it's just not worth coming 5 days a week if she can't do anything except legs. I don't know what kind of chiropractor she has but I disagree with him telling her not to use the tennis elbow brace. Instead, she's wearing wrist braces but I don't really think that's going to help her.
I see a few other regulars like M, R and Hairy Shoulders but the gym is so crowded with the holiday crowd that I don't speak to anyone until I get back into the locker room. Ladies there are comparing notes about horrible drivers they've been encountering who don't understand concepts like Right of Way. I don't see ZZ today and I'm glad. But while getting in my car with my son at the local Kmart, I notice a mustached fellow in a dark SUV, parked oddly with his window down, staring. I notice him again when we go to the supermarket because he doesn't exit the parking lot in a normal fashion, but pulls around to the side of the supermarket as if to back in, then pulls out to exit out the side. It's very disturbing behavior. I grew up in NYC so maybe I'm a tad paranoid. But these are "interesting" times and holidays are anything but relaxing.
Friday, January 18, 2013
Strength & Endurance Combo Just for Fun
Because I missed Wednesday and made up Leg Day yesterday, I only have one day, today, to finish up my workout week. Automatically, I think Push: chest, shoulders and triceps. And then I'll toss in a few pull ups just for fun.
My 35 minutes gives me only 3.86 miles but I'm not stressed about it. B is the one who's stressed. She hasn't been happy all week. She's rushing off to get her nails done and then to the chiropractor for some therapeutic massage. She's skeptical that it'll do anything for her tennis elbow, but then again, she's from the age where medicine is a pill. I tell her I'll see her Monday and wish her well.
The Smith has been abandoned with one 25 lb plate on the bar and sweat still on the bench. Blech. People can be such air-headed pigs. I wipe down the bench and strip the bar. Just for fun, I'm going to do a combination of reps and heavy benching because it's easy for me to think I've lost my strength after several weeks of not pressing my maximum.
Today's Total Workout:
35 min cardio = 3.86 miles
Smith Bench Press: 12 @ bar / 25 @ 95 lbs / 25 @ 115 lbs (I'm very pleased I can do this!) / 15 @ 135 lbs / 10 @ 145 lbs (yippee!) / 15 @ 115 lbs / 25 @ 95 lbs (when I'm done, my chest and arms are really pumped and I struggle to get my hoodie back on after I wipe down the bench)
Cage Stretch & Kicks
Torso Twist: 2 x 25 @ 50 lbs
Front & Lateral & Rear Inclined Raises: 3 x 12 @ 20 for Front & Lateral / 3 x 15 @ 22.5 lbs for Rear Inclinsed Raises
Lateral Raises SuperSet w Rear Inclined Raises: 3 x 12 @ 20 / 3 x 15 @ 22.5 lbs (I'm actually relieved that during the last 2 Rear sets, I have trouble getting to the 15th rep)
One-Arm DB Tricep Extensions: 3 x 12 @ 20 lbs
Ab Curl Machine: 2 x 50 (upper) / 2 x 50 (lower)
Pull Ups on the Smith machine: 11+1 / 10+2 / 6+2 (I feel a twinge in my left back and wonder if the latissimus dorsi muscle there is that much weaker than the right side. I'm really tired after this!)
French Press w EZ Curl Bar (15 lbs): 4 x 25 reps (high reps are suppose to add definition and it'd be nice to see those horseshoes a little better, but I'm doing this only because I can't get on the Tricep Press Down Station)
Mat Stretch
I see a lot of regulars and most of them keep a respectful distance. Except for a guy I'll call ZZ. I noticed him the same time I noticed R, when B was complaining about people she didn't like because they never said Hi, and she meant R and ZZ. I had to have her point them out to me because I had no idea what she was talking about but then again, I'm pretty oblivious to most people unless they're in my way, or they have a great physique. Eventually I got to know R and he turns out to be a very nice guy. But everything I've noticed about ZZ tells me he's trouble, and to be avoided.
Most of the guys at the gym are middle-aged and fall into the "admiring you from a respectful distance" category. They stare while trudging on the treadmill or wrestling with barbells. They have a dazed look as if they've never seen anything as wondrous as a woman working out. If they interact with you, say, to ask if you're done with a station, they're painfully polite. (Except for Hannibal BaggyKnees but he's another story.)
Then there are the teenagers who have no idea that they're in anybody's way because they don't even know why they're at the gym. There are subcategories too. Such as the trio of young Latino guys today who coincidentally "followed" me from the free weight station to the Cage stretch rack because there's a cable station there. By the time they followed me back to the dumbbell area (for shoulders) they seemed pretty intimidated.
Then there's ZZ who has huge black zig-zag tattoos down his arms that completely obscure muscular definition or size. They are probably not quite the worse tattoos I've seen, unlike R who has beautiful work on his left shoulder, upper arm and back, but they are pretty close to being awful. ZZ has been trying to catch my eye since last year. Then he showed up with a very short, chubby woman whom I assume was his girlfriend or spouse. Right after that, he stopped coming to the gym for several months. Now he's back. And he seems to be following me all over the gym. I suspect he's trying to catch my eye again. Jeez. Hopefully, showing up with my son next Monday will put the kibosh on that without me having to actually say or do anything directly. It's worked before with unwanted male attention before anyone's said or done anything embarrassing. (I'm fairly non-confrontational, preferring to walk away or walk around something or somebody to be avoided.) Unless he's stupid.
I see M, tall Pace U, Mr T-shirt, and PJ Pants. I feel reassured that at least these guys keep their respectful distances. I'm not opposed to working out with guys and you'd never catch me in a Ladies Only gym (the weights are too dainty). And contrary to popular belief, the gym is not a dating supermarket. But I do like watching R move the entire stack of weights at the cable station. It's inspiring, especially since he's not bodybuilder beefy. Instead, at 225 lbs and 6'4, he's relatively slender yet, very powerful. I'm probably disproportionately strong for my size and weight as well. There are no women role models at the gym, but I'm not much of a follower anyway. (The women trainers at my gym are very nice but I'll never take any of their classes and honestly, I'm glad I don't look like any of them.) I'm not a bodybuilder. I'm not a power lifter. I just like working out. But I do it like I mean it.
I'm almost tempted to buy this month's issue of Men's Health just for the cover model. It's been said that this magazine is geared towards gay men, but still, it's not often that you find a cover model who catches your imagination. Now ladies, remember, married does not mean dead. And a little harmless inspiration is sometimes just what you need to keep your workouts fresh and exciting. There is nothing more stultifying and non-productive than a boring routine. What's the point if you're merely going through the motions, wishing you were doing something else?
The gym scale reads 108 lbs, but 105.2 lbs once I'm home. I'm done with antibiotics and decongestants but I'm still clearing snot out of my head. Apparently this is normal and will go on for at least another week or so. If I don't get sick again, perhaps I'll get a flu shot. I'm still waiting for the vague dizziness to vanish as well. It's not as bad as before but I wonder about the sporadic feelings of hyperventilation (tingly mentholation) that I felt earlier. It's probably nothing. If it persists, it's off to the ENT (ear, nose, throat) I go.
My 35 minutes gives me only 3.86 miles but I'm not stressed about it. B is the one who's stressed. She hasn't been happy all week. She's rushing off to get her nails done and then to the chiropractor for some therapeutic massage. She's skeptical that it'll do anything for her tennis elbow, but then again, she's from the age where medicine is a pill. I tell her I'll see her Monday and wish her well.
The Smith has been abandoned with one 25 lb plate on the bar and sweat still on the bench. Blech. People can be such air-headed pigs. I wipe down the bench and strip the bar. Just for fun, I'm going to do a combination of reps and heavy benching because it's easy for me to think I've lost my strength after several weeks of not pressing my maximum.
Today's Total Workout:
35 min cardio = 3.86 miles
Smith Bench Press: 12 @ bar / 25 @ 95 lbs / 25 @ 115 lbs (I'm very pleased I can do this!) / 15 @ 135 lbs / 10 @ 145 lbs (yippee!) / 15 @ 115 lbs / 25 @ 95 lbs (when I'm done, my chest and arms are really pumped and I struggle to get my hoodie back on after I wipe down the bench)
Cage Stretch & Kicks
 |
| Latissimus Dorsi |
Front & Lateral & Rear Inclined Raises: 3 x 12 @ 20 for Front & Lateral / 3 x 15 @ 22.5 lbs for Rear Inclinsed Raises
Lateral Raises SuperSet w Rear Inclined Raises: 3 x 12 @ 20 / 3 x 15 @ 22.5 lbs (I'm actually relieved that during the last 2 Rear sets, I have trouble getting to the 15th rep)
One-Arm DB Tricep Extensions: 3 x 12 @ 20 lbs
Ab Curl Machine: 2 x 50 (upper) / 2 x 50 (lower)
Pull Ups on the Smith machine: 11+1 / 10+2 / 6+2 (I feel a twinge in my left back and wonder if the latissimus dorsi muscle there is that much weaker than the right side. I'm really tired after this!)
French Press w EZ Curl Bar (15 lbs): 4 x 25 reps (high reps are suppose to add definition and it'd be nice to see those horseshoes a little better, but I'm doing this only because I can't get on the Tricep Press Down Station)
Mat Stretch
I see a lot of regulars and most of them keep a respectful distance. Except for a guy I'll call ZZ. I noticed him the same time I noticed R, when B was complaining about people she didn't like because they never said Hi, and she meant R and ZZ. I had to have her point them out to me because I had no idea what she was talking about but then again, I'm pretty oblivious to most people unless they're in my way, or they have a great physique. Eventually I got to know R and he turns out to be a very nice guy. But everything I've noticed about ZZ tells me he's trouble, and to be avoided.
Most of the guys at the gym are middle-aged and fall into the "admiring you from a respectful distance" category. They stare while trudging on the treadmill or wrestling with barbells. They have a dazed look as if they've never seen anything as wondrous as a woman working out. If they interact with you, say, to ask if you're done with a station, they're painfully polite. (Except for Hannibal BaggyKnees but he's another story.)
Then there are the teenagers who have no idea that they're in anybody's way because they don't even know why they're at the gym. There are subcategories too. Such as the trio of young Latino guys today who coincidentally "followed" me from the free weight station to the Cage stretch rack because there's a cable station there. By the time they followed me back to the dumbbell area (for shoulders) they seemed pretty intimidated.
Then there's ZZ who has huge black zig-zag tattoos down his arms that completely obscure muscular definition or size. They are probably not quite the worse tattoos I've seen, unlike R who has beautiful work on his left shoulder, upper arm and back, but they are pretty close to being awful. ZZ has been trying to catch my eye since last year. Then he showed up with a very short, chubby woman whom I assume was his girlfriend or spouse. Right after that, he stopped coming to the gym for several months. Now he's back. And he seems to be following me all over the gym. I suspect he's trying to catch my eye again. Jeez. Hopefully, showing up with my son next Monday will put the kibosh on that without me having to actually say or do anything directly. It's worked before with unwanted male attention before anyone's said or done anything embarrassing. (I'm fairly non-confrontational, preferring to walk away or walk around something or somebody to be avoided.) Unless he's stupid.
I'm almost tempted to buy this month's issue of Men's Health just for the cover model. It's been said that this magazine is geared towards gay men, but still, it's not often that you find a cover model who catches your imagination. Now ladies, remember, married does not mean dead. And a little harmless inspiration is sometimes just what you need to keep your workouts fresh and exciting. There is nothing more stultifying and non-productive than a boring routine. What's the point if you're merely going through the motions, wishing you were doing something else?
The gym scale reads 108 lbs, but 105.2 lbs once I'm home. I'm done with antibiotics and decongestants but I'm still clearing snot out of my head. Apparently this is normal and will go on for at least another week or so. If I don't get sick again, perhaps I'll get a flu shot. I'm still waiting for the vague dizziness to vanish as well. It's not as bad as before but I wonder about the sporadic feelings of hyperventilation (tingly mentholation) that I felt earlier. It's probably nothing. If it persists, it's off to the ENT (ear, nose, throat) I go.
Thursday, January 17, 2013
When Soreness is a Good Thing
Today is Thursday and I'm doing Legs. I spent yesterday shoveling my driveway and then hauling firewood into the house. I don't mean stepping outside my front door and carrying three pieces of wood. I mean dragging a wheelbarrow 20 yards to the wood racks, raking the crusted snow off the tarps, moving cinder blocks and plywood to uncover the rack I want (we have more than one), tossing a good 30 pieces into the wheelbarrow, redoing the tarp and cinder blocks, and plowing the wheelbarrow back to the house through 6 inches of wet snow. Then hauling armfuls up the steps into the house.
I was pretty much done after that. Until I decided to make bolognese sauce for dinner. With ground lamb, crushed canned tomatoes, onions, garlic, bacon, sherry, beef broth, oregano, basil, shredded carrots (which I'm omitting next time) over pasta.
Today, I get up and the back of my shoulders are a wee bit sore. Probably from upping my Seated Rear Inclined DB Raises a mere 2.5 lbs. It's a good soreness. It means progress. My outer pecs are a tad sore too but that might just be from shoveling wet snow yesterday. Today is the last day of antibiotics and since I didn't use any decongestants yesterday, I opt not to use them today to see how I fare.
Today's Total Workout:
35 min hill #6 = 3.86 miles (and I think uh oh, my day is going to suck) but then 35 intervals #7 = 4.23 for a Grand Total = 8.09 miles. Wahoo!
Cage Stretch (I'm wearing shorts so no kicking today)
Smith Machine Squats: 12 @ bar (butt to my heels) / 6 x 12 @ 95 lbs / 15 Thrusters @ bar My husband told me that he's starting doing them in our garage/gym. I should probably do this 1) free standing and not in the Smith 2) with more weight than just the 45 lb bar because when I thrust up, the bar shoots up the tract and it's all I can do to keep hold of it!
The gym is really crowded today and I have to wait for each Leg machine that I want to use so I wander off to do a few pistol squats in front of the mirror next to the Cage Stretch. I wish I'd remembered that I was listening to tunes on my iPhone and could've taken a phone photo 'cuz I think my legs look pretty good (I'd forgotten to charge my iPod and it wasn't giving me tunes this morning).
Seated Leg Curls (I glance at the weight but don't actually check where the pin is, and wind up lifting more than I thought): 15/12/12 @ 105 lbs
Seated Leg Extensions (my right knee was popping a little when I did squats so I'm not surprised when it twinges halfway through my sets): 6 x 12-15 @ 60 lbs
Mat Stretch
The scale reads 107 lbs and I'm good with that. I'm looking forward to doing Chest and Shoulders tomorrow. Maybe I'll try and do a few pull ups as well...
Today, I get up and the back of my shoulders are a wee bit sore. Probably from upping my Seated Rear Inclined DB Raises a mere 2.5 lbs. It's a good soreness. It means progress. My outer pecs are a tad sore too but that might just be from shoveling wet snow yesterday. Today is the last day of antibiotics and since I didn't use any decongestants yesterday, I opt not to use them today to see how I fare.
Today's Total Workout:
35 min hill #6 = 3.86 miles (and I think uh oh, my day is going to suck) but then 35 intervals #7 = 4.23 for a Grand Total = 8.09 miles. Wahoo!
Cage Stretch (I'm wearing shorts so no kicking today)
 |
| Thrusters can be done with BB or DB |
The gym is really crowded today and I have to wait for each Leg machine that I want to use so I wander off to do a few pistol squats in front of the mirror next to the Cage Stretch. I wish I'd remembered that I was listening to tunes on my iPhone and could've taken a phone photo 'cuz I think my legs look pretty good (I'd forgotten to charge my iPod and it wasn't giving me tunes this morning).
Seated Leg Curls (I glance at the weight but don't actually check where the pin is, and wind up lifting more than I thought): 15/12/12 @ 105 lbs
Seated Leg Extensions (my right knee was popping a little when I did squats so I'm not surprised when it twinges halfway through my sets): 6 x 12-15 @ 60 lbs
Mat Stretch
The scale reads 107 lbs and I'm good with that. I'm looking forward to doing Chest and Shoulders tomorrow. Maybe I'll try and do a few pull ups as well...
Tuesday, January 15, 2013
Acting As If Until You Actually Can
I don't really feel sick anymore although I'm still on antibiotics and decongestant. The news of a flu epidemic has me wondering whether I should get a flu shot anyway. Maybe tomorrow. I still feel a little dizzy but infinitely better than the past few weeks. I might even do sit ups today.
35 minutes on the elliptical gives me an even 4 miles and I feel very hopeful that I'm going to have a really good workout. The Seated Cable Rows start off easy enough but I can only get 8 reps on my heavy sets. Still, I'm not dizzy when I look up at the top of the machine as I row. The only exercise that gives me pause is the hamstring stretch at the Cage Rack when I bend my head to my shin. I hang on to the bars until the world stops lurching and resume my stretch. That appears to be the worst of it, so it looks like I'm on the mend. Yipee!
Today's Total Workout:
35 min cardio #6 hill = 4.0 miles
Seated Cable Rows: 12 @ 90 lbs / 12 @ 105 / 3 x 8 @ 120 lbs
Lower Back Extensions: 2 x 25 @ 90 lbs (I'm not dizzy doing this either so I'm mighty happy!)
Cage Stretch & Kicks
Pull Ups at the Smith Rack: 12 / 11 / 10+2 (No one's more surprised than me that I can actually do them today!)
Bent Over Reverse Grip BB Rows: 15 @ 65 lbs / 6 x 15 @ 70 lbs (I start to feel tired by the 12th rep on the last 2 sets so perhaps I won't up the weight just yet)
DB Curls: 3 x 12 @ 20 lbs
Chin Ups at the Smith (I skip Concentration Curls to do this instead): 8 / 7+1 / 6 +1 (the inside of my right elbow twinges and I wonder if perhaps I shouldn't be doing this, not that I'm very good at it anyway)
Torso Twist: 2 x 25 @ 50 lbs
Lower Back Extensions (again): 2 x 25 @ 90 lbs
Flat Bench Twisting Sit Ups (I'm not dizzy but I don't move as fast as usual): 150 (yes, I counted)
I did Lower Ab Kick Outs yesterday and I'm not game on increasing my chance for a rug burn so I skip them today.
Mat Stretch
B tells me that she's all screwed up today because she can't find anything to do that doesn't make her arm hurt. She finally went to her chiropractor who suggested the standard flat palm exercises and told her to rest her arm. I'm not sure he's versed in sports injuries but he's the doc she's comfortable seeing. She tells me that she might as well not even bother coming to the gym. Another excuse I think to myself. (She has "tennis elbow" and I have "golfer elbow" illustrated at right.)
B's great at complaining, but not actually following through until it's too late. She was off from the gym for over a month and never did anything to heal or strengthen her problem elbow. I don't let her off the hook. Instead, I tell her that she can do cardio, legs or push workouts (chest, shoulders & triceps). She doesn't need to give up, unless she wants to. It's not in my nature to tell her it's okay to feel sorry for herself. Yet another reason I'd make a lousy personal trainer: no people skills. Of course, it could just be that B's old, but I never automatically think that of anyone. Yes, she's 60 and I'm not sure at what point the human body refuses to repair itself, but I don't think it's 60.
I see a lot of regulars today but other than a brief smile or wave, I don't really interact with anyone. Until I've finished my workout. I see R and his brother again. This time I make a point of getting his attention by wishing him a belated Happy Birthday. He smiles Thank you. He has a great smile, but everyone looks better when they're smiling. I see Mr T-shirt and PJ Pants in the periphery. They can't help but stare. I can see the wheels turning in their heads which I find very amusing, but I'm not interested in talking to them.
The scale reads 108.4 in the locker room, and 106.2 at home. Very consistent. I'm pleased. I had a pretty good workout after all. Tomorrow is Leg Day. I love Leg Day. It's also suppose to snow, which I'm less thrilled about. I don't like driving in the snow (I'm such a City girl). Maybe I'll try and get a flu shot.
35 minutes on the elliptical gives me an even 4 miles and I feel very hopeful that I'm going to have a really good workout. The Seated Cable Rows start off easy enough but I can only get 8 reps on my heavy sets. Still, I'm not dizzy when I look up at the top of the machine as I row. The only exercise that gives me pause is the hamstring stretch at the Cage Rack when I bend my head to my shin. I hang on to the bars until the world stops lurching and resume my stretch. That appears to be the worst of it, so it looks like I'm on the mend. Yipee!
Today's Total Workout:
35 min cardio #6 hill = 4.0 miles
Seated Cable Rows: 12 @ 90 lbs / 12 @ 105 / 3 x 8 @ 120 lbs
Lower Back Extensions: 2 x 25 @ 90 lbs (I'm not dizzy doing this either so I'm mighty happy!)
Cage Stretch & Kicks
Pull Ups at the Smith Rack: 12 / 11 / 10+2 (No one's more surprised than me that I can actually do them today!)
Bent Over Reverse Grip BB Rows: 15 @ 65 lbs / 6 x 15 @ 70 lbs (I start to feel tired by the 12th rep on the last 2 sets so perhaps I won't up the weight just yet)
DB Curls: 3 x 12 @ 20 lbs
Chin Ups at the Smith (I skip Concentration Curls to do this instead): 8 / 7+1 / 6 +1 (the inside of my right elbow twinges and I wonder if perhaps I shouldn't be doing this, not that I'm very good at it anyway)
Torso Twist: 2 x 25 @ 50 lbs
Lower Back Extensions (again): 2 x 25 @ 90 lbs
Flat Bench Twisting Sit Ups (I'm not dizzy but I don't move as fast as usual): 150 (yes, I counted)
I did Lower Ab Kick Outs yesterday and I'm not game on increasing my chance for a rug burn so I skip them today.
Mat Stretch
B tells me that she's all screwed up today because she can't find anything to do that doesn't make her arm hurt. She finally went to her chiropractor who suggested the standard flat palm exercises and told her to rest her arm. I'm not sure he's versed in sports injuries but he's the doc she's comfortable seeing. She tells me that she might as well not even bother coming to the gym. Another excuse I think to myself. (She has "tennis elbow" and I have "golfer elbow" illustrated at right.)B's great at complaining, but not actually following through until it's too late. She was off from the gym for over a month and never did anything to heal or strengthen her problem elbow. I don't let her off the hook. Instead, I tell her that she can do cardio, legs or push workouts (chest, shoulders & triceps). She doesn't need to give up, unless she wants to. It's not in my nature to tell her it's okay to feel sorry for herself. Yet another reason I'd make a lousy personal trainer: no people skills. Of course, it could just be that B's old, but I never automatically think that of anyone. Yes, she's 60 and I'm not sure at what point the human body refuses to repair itself, but I don't think it's 60.
I see a lot of regulars today but other than a brief smile or wave, I don't really interact with anyone. Until I've finished my workout. I see R and his brother again. This time I make a point of getting his attention by wishing him a belated Happy Birthday. He smiles Thank you. He has a great smile, but everyone looks better when they're smiling. I see Mr T-shirt and PJ Pants in the periphery. They can't help but stare. I can see the wheels turning in their heads which I find very amusing, but I'm not interested in talking to them.
The scale reads 108.4 in the locker room, and 106.2 at home. Very consistent. I'm pleased. I had a pretty good workout after all. Tomorrow is Leg Day. I love Leg Day. It's also suppose to snow, which I'm less thrilled about. I don't like driving in the snow (I'm such a City girl). Maybe I'll try and get a flu shot.
Monday, January 14, 2013
The MIrror as Incentive
I packed all my gym gear last night out of habit so that I wouldn't have to think about what I should wear or what I should do. Just like I packed my husband's lunch (leftover chicken & noodles from dinner) and my son's snack bag (juice box and a slice of freshly-baked banana bread). It's been so warm the last few days that we've been enveloped in a perpetual shroud of fog, but I know that cooler temps are just around the corner.
I get to the gym a little late because I'm trying to clear all the snot out of my head before I get in the car. I'm not really sick anymore, but I'm still on antibiotics (10 days!) and as much as I try to resist, I still wind up taking the 12-hr decongestant because my head still feels lopsided. Bleah!
The gym is crowded but it's Monday so that's not unusual. The ellipticals are vacant and I get on my favorite Precor #3 and peddle for 35 minutes. Eventually I'm warm and sweaty, and I've logged in 3.98 miles which is pretty good for a Monday. I've spent the weekend wishing I was napping, but not actually doing anything particularly athletic or strenuous.
Today's Total Workout:
35 min hill #6 = 3.98 miles
Smith Bench Press for Chest, Triceps & Front Shoulders (I'm not up to benching heavy because I'm still experience some dizziness when I lay down or bend over so I just do heavier reps this session): 12 @ bar / 25 @ 95 / 20 @ 115 / 12+3 @ 125 lbs / 15+5 @ 115 / 20+5 @ 95 (each+ signifies a pause or rest before completing the additional reps)
Cage Stretch & Kicks: bending my forehead to my outstretched shin gives me vertigo lately but today isn't as bad as it has been for the past several weeks, and I do this stretch every day that I go to the gym. The stretch (left) works much better if you extend the back leg and dip that heel while bending to touch the forward leg.
Shoulders: I grab 2 magnetic discs (2.5 lbs each) before I even know what I'm going to do with them but I figure I'd make the shoulder routine a bit more interesting today. To be honest, working shoulders is probably my favorite part of the routine because I really like what I see in the mirror as I work out. There is something immensely gratifying about seeing the silhouette you want, the muscles flexing as you move, the chiseled shapely arms you've always wanted... and now actually have.
Superset Front & Lateral & Rear Seated Inclined DB Raises: 3 x 12 @ 20 lbs (Rear Seated done with 22.5 lbs because doing 6 sets of 15 reps means Up the Weights!)
Superset Lateral & Rear Seated Inclined DB Raises for an additional 3 sets (I only do 3 sets of Front raises because Benching also works them, and I think they are more fragile than the lateral or rear muscles, at least on me)
DB Tricep Extensions: 2 x 12 @ 20 lbs (my left wrist is twinging so I only do 2 sets)
Torso Twist machine: 2 x 25 @ 50 lbs
Ab Crunch machine: 2 x 50 (feet up on stays) / 2 x 50 (feet on ground)
Tricep Press Downs: 3 x 12 @ 40 lbs (I use a flatter bar because that's what's available and my left wrist complains bitterly)
Flat Bench Lower Ab Kickouts: 100 (before the rug burn actually happens)
Mat Strectch
The scale reads 109 lbs. I don't use the sauna today. I've forgotten my extra towel and the light needs to be replaced. I know I'd fall asleep if I lay down in a hot dark room! I have errands to do before I get home anyway. My home scale reads 107.4 lbs. I settle down to snack on pumpkin spice black tea and matzoh slathered in my new favorite spread, Whipped Cottage Cheese. I don't like the sodium content, but salt-free cottage cheese literally tastes like school paste. Bleah. I'd really prefer matzoh slathered in butter (you can tell I grew up in NYC) but I'm trying to be kind to my gall bladder.
Tomorrow is Back & Biceps and I don't know whether I'll be able to do any pull ups, or chin ups. My right elbow sporadically hurts, usually when I'm not doing anything at all, but usually after I've done something innocuous, like slicing apples on the cutting board. B tells me that she's finally going to call her doctor about her elbow because she's in so much pain. I see a few other regular ladies out on the gym floor and we all smile our brief greetings at each other. I also see FishBoy (from the fish counter at the supermarket), T-Shirt Guy, both Pace U Guys, PJ Pants and a bunch of other guys, but they all stay out of my way. I'm all business and they have nothing to offer me.
I get to the gym a little late because I'm trying to clear all the snot out of my head before I get in the car. I'm not really sick anymore, but I'm still on antibiotics (10 days!) and as much as I try to resist, I still wind up taking the 12-hr decongestant because my head still feels lopsided. Bleah!
The gym is crowded but it's Monday so that's not unusual. The ellipticals are vacant and I get on my favorite Precor #3 and peddle for 35 minutes. Eventually I'm warm and sweaty, and I've logged in 3.98 miles which is pretty good for a Monday. I've spent the weekend wishing I was napping, but not actually doing anything particularly athletic or strenuous.
Today's Total Workout:
35 min hill #6 = 3.98 miles
Smith Bench Press for Chest, Triceps & Front Shoulders (I'm not up to benching heavy because I'm still experience some dizziness when I lay down or bend over so I just do heavier reps this session): 12 @ bar / 25 @ 95 / 20 @ 115 / 12+3 @ 125 lbs / 15+5 @ 115 / 20+5 @ 95 (each+ signifies a pause or rest before completing the additional reps)
Shoulders: I grab 2 magnetic discs (2.5 lbs each) before I even know what I'm going to do with them but I figure I'd make the shoulder routine a bit more interesting today. To be honest, working shoulders is probably my favorite part of the routine because I really like what I see in the mirror as I work out. There is something immensely gratifying about seeing the silhouette you want, the muscles flexing as you move, the chiseled shapely arms you've always wanted... and now actually have.
Superset Front & Lateral & Rear Seated Inclined DB Raises: 3 x 12 @ 20 lbs (Rear Seated done with 22.5 lbs because doing 6 sets of 15 reps means Up the Weights!)
Superset Lateral & Rear Seated Inclined DB Raises for an additional 3 sets (I only do 3 sets of Front raises because Benching also works them, and I think they are more fragile than the lateral or rear muscles, at least on me)
DB Tricep Extensions: 2 x 12 @ 20 lbs (my left wrist is twinging so I only do 2 sets)
Torso Twist machine: 2 x 25 @ 50 lbs
Ab Crunch machine: 2 x 50 (feet up on stays) / 2 x 50 (feet on ground)
Tricep Press Downs: 3 x 12 @ 40 lbs (I use a flatter bar because that's what's available and my left wrist complains bitterly)
Flat Bench Lower Ab Kickouts: 100 (before the rug burn actually happens)
Mat Strectch
Tomorrow is Back & Biceps and I don't know whether I'll be able to do any pull ups, or chin ups. My right elbow sporadically hurts, usually when I'm not doing anything at all, but usually after I've done something innocuous, like slicing apples on the cutting board. B tells me that she's finally going to call her doctor about her elbow because she's in so much pain. I see a few other regular ladies out on the gym floor and we all smile our brief greetings at each other. I also see FishBoy (from the fish counter at the supermarket), T-Shirt Guy, both Pace U Guys, PJ Pants and a bunch of other guys, but they all stay out of my way. I'm all business and they have nothing to offer me.
Friday, January 11, 2013
Heat May Be Habit-Forming
Leery of taking too much decongestant (the extended release contains 120 mg), I decide to take a single red decongestant pill (adult dosage is 60 mg or 2 pills). It should last for 4-6 hours, and then I'll decide whether I need to take more. I'm a little sore but I never really notice unless it impedes my ability to do something. My glutes are probably always sore but I feel my triceps a bit today but only when I fully extend my arms and rotate my elbows up, a sort of flex and stretch.
35 minutes isn't awful so I've decided to make that my standard warm up time, satisfying my ego with 4.01 miles today. Cage (hamstring) stretch, then kicks, followed by the vertigo-inducing head to shin stretch. I feel brave today and sit at the Cable Rows. The heavier weight doesn't make my head feel like it's going to explode but I'm weak. I get 3 sets of 8 reps at 120 lbs. The Smith machine is extremely busy so I move on to other exercises. I know that at some point I'll get on there to try and pull myself up a few times. I can't dawdle too much. I have an eye doctor appointment at 1 pm. It's my annual glaucoma checkup. (Yep, another hereditary disease. Thanks mom!)
Today's Total Workout:
35 min cardio = 4.01 miles
Cage Stretch & Kicks
Seated Cable Rows: 12 @ 90 / 12 @ 105 / 3 x 8 @ 120 lbs
Lower Back Extensions: 2 x 25 @ 90 lbs (no vertigo today! Yay!)
Reverse Grip Barbell Rows: 15 @ 65 / 6 x 15 @ 70 lbs (I've really got to figure out how to up the weight on this... perhaps there are more magnetic discs?)
Pull Ups: 3 x 8 (I'm feeling very weak today but I hold my legs out straight to work abs simultaneously)
DB Curls: 3 x 12 @ 20 lbs
Concentration Curls: 2 x 12 @ 20 lbs (I figure I'll attempt a few sets of chin ups instead of this)
Close Grip Chin Ups: 3 x 6-8 (boy do I suck at this, but I'm not a total failure)
Torso Twist: 2 x 25 @ 50 lbs (I need to rest my forearms before doing the next exercise)
Reverse Grip BB Curls: 3 x 20 @ 40 lbs
Mat Stretch
In the locker room I run into some gals who are just done with yoga class. D tells me that it must be working because her back hurts less. Then she tells me about the class she takes on Friday nights at 5:30 pm. It's a weight training class that she thinks is great because she just does whatever the instructor tells her and she doesn't have to think about what to do next. I tell her that I don't really think much when I work out either. But of course what I don't say is I already have a program in my head of what I'm doing next, or what I can substitute because I've been doing this for such a long time -- studying muscles and exercises since I was in college. I do enjoy a few minutes in the sauna. The heat might be habit-forming, although I develop temporary red blotches all over my legs in response.
The scale reads 107.4 lbs at the gym. Once I get home from the eye doctor, the scale reads 105.8 lbs. Then I realize that I have to pee. Just for fun, I get back on the scale afterwards to see what it reads. I'm really surprised because it now reads 105.0. Wow, water is heavy! Or should I say Pee is heavy! The most interesting aspect is that the figures for body fat, total body water and muscle all changed as well: body fat went down, total body water went up, muscle percentage went up. At least bone stayed the same! And all I did was pee.
My eye doctor wants to send me to a glaucoma specialist because my pressures are up to 16 when they were down to 12-13 a few months ago. I'm allergic to most of the eye drops he's prescribed except for the Xalatan, but the fact that my pressure is up right now is worrisome. He can't explain it with the fact that I'm taking a decongestant known to raise blood pressure, and have a horrible sinus infection, but he agrees to recheck my pressure next month, when theoretically, I should be over this ailment.
Today's Total Workout:
35 min cardio = 4.01 miles
Cage Stretch & Kicks
Seated Cable Rows: 12 @ 90 / 12 @ 105 / 3 x 8 @ 120 lbs
Lower Back Extensions: 2 x 25 @ 90 lbs (no vertigo today! Yay!)
Reverse Grip Barbell Rows: 15 @ 65 / 6 x 15 @ 70 lbs (I've really got to figure out how to up the weight on this... perhaps there are more magnetic discs?)
Pull Ups: 3 x 8 (I'm feeling very weak today but I hold my legs out straight to work abs simultaneously)
DB Curls: 3 x 12 @ 20 lbs
Concentration Curls: 2 x 12 @ 20 lbs (I figure I'll attempt a few sets of chin ups instead of this)
Close Grip Chin Ups: 3 x 6-8 (boy do I suck at this, but I'm not a total failure)
Torso Twist: 2 x 25 @ 50 lbs (I need to rest my forearms before doing the next exercise)
Reverse Grip BB Curls: 3 x 20 @ 40 lbs
Mat Stretch
In the locker room I run into some gals who are just done with yoga class. D tells me that it must be working because her back hurts less. Then she tells me about the class she takes on Friday nights at 5:30 pm. It's a weight training class that she thinks is great because she just does whatever the instructor tells her and she doesn't have to think about what to do next. I tell her that I don't really think much when I work out either. But of course what I don't say is I already have a program in my head of what I'm doing next, or what I can substitute because I've been doing this for such a long time -- studying muscles and exercises since I was in college. I do enjoy a few minutes in the sauna. The heat might be habit-forming, although I develop temporary red blotches all over my legs in response. The scale reads 107.4 lbs at the gym. Once I get home from the eye doctor, the scale reads 105.8 lbs. Then I realize that I have to pee. Just for fun, I get back on the scale afterwards to see what it reads. I'm really surprised because it now reads 105.0. Wow, water is heavy! Or should I say Pee is heavy! The most interesting aspect is that the figures for body fat, total body water and muscle all changed as well: body fat went down, total body water went up, muscle percentage went up. At least bone stayed the same! And all I did was pee.
My eye doctor wants to send me to a glaucoma specialist because my pressures are up to 16 when they were down to 12-13 a few months ago. I'm allergic to most of the eye drops he's prescribed except for the Xalatan, but the fact that my pressure is up right now is worrisome. He can't explain it with the fact that I'm taking a decongestant known to raise blood pressure, and have a horrible sinus infection, but he agrees to recheck my pressure next month, when theoretically, I should be over this ailment.
Thursday, January 10, 2013
Glutton for Punishment
My hips were sore this morning, no doubt from holding a sidekick stretch yesterday. It's not something I normally do, but I've decided to add it to my routine. I'm such a glutton for punishment. I'm still sick, gulping water in the middle of the night because I'm dreaming that I've inhaled dry scratchy breadcrumbs. For breakfast, I wash down an extended-release decongestant with instant Starbucks coffee and bury the antibiotic in my oatmeal.
Mindful of not overexerting myself, I peddle a leisurely 35 minutes and log in 3.87 miles. I'm still warm and sweaty so I don't really care. I'm only competing against my ego. My head still feels odd and the dizziness is confirmed as I lay down to bench press. I'm going to do reps again, but I've raised the ante. The only other exercise I'll slide on are sit ups. I still can't do them without feeling like the inside of my head is going to explode.
Today's Total Workout:
35 min cardio = 3.87 miles
Smith Bench Press: 15 @ bar (I spaced out and lost track of the reps) / 25 @ 95 lbs / sets of 25, 23 & 25 reps again @ 115 lbs / 25 @ 95 lbs (I'm not sure how sheer strength and endurance are related but I feel that they are, somehow)
Cage Stretch & Kicks
Front & Lateral DB Raises Superset: 3 x 12 @ 20 lbs
Lateral DB Raises: 3 x 12 @ 20 lbs
Rear Bent-Over DB Raises: 6 x 15 @ 20 lbs (R and his brother are on the only inclined bench and I'm not inclined to drag the only other one all the way across the gym)
One-Arm Tricep DB Extensions: 3 x 12 @ 20 lbs (my left arm goes to failure on rep 11 of the 3rd set and I'm glad I don't clunk myself in the head)
Ab Crunch Station: 2 x 50 upper / 2 x 50 lower
Tricep Press Downs: 12 / 9 / 8 @ 50 lbs (I knew these were going to be hard based on the DB Ext earlier but I didn't really want to do 40 lbs)
Mat Stretch (it's nice to know that even after doing chest and arms, I can still support my body weight in a push up-like manner when I do my stretches, so perhaps I'm not working triceps hard enough?)
The scale reads 108.4 lbs and my throat is so dry that it itches. After I shower, I lay down in the sauna for a good 20 minutes. A girl, fully attired in workout gear, joins me and spends 20 minutes scrolling through her iPod while plugged in. I don't understand this behavior at all.
The home scale reads 106.0 lbs, which is what I was expecting. I see B today and she's shocked that I'm still working out because she was sure that my doc would've told me to stay home and rest. But I'm not running a fever. If anything, I'm cold most of the time. I'm not horribly exhausted, just a bit tired, especially my eyes. Yep, sinus infection!
I buy Stonyfield BaNilla flavored low-fat yogurt, weighing the sugar content against plain yogurt and deciding that I'd toss a huge spoonful of sugar in the plain yogurt to make it palatable anyway, so better off getting something I'll eat. I've tried the greek-style yogurts that are higher in protein and lower in sugar, and as much as I like them, they don't like me: they always give me a stomach ache. I like the goat milk yogurts too, but that's harder to find.
No kickboxing this week! I'm tired enough not to even think about it, and my husband is traveling every other day this week and next. I'm tired just thinking about how much driving he has to do! But I'll be at the gym tomorrow. Because I'm a glutton for punishment.
 |
| Bent Over DB Raises |
Today's Total Workout:
35 min cardio = 3.87 miles
Smith Bench Press: 15 @ bar (I spaced out and lost track of the reps) / 25 @ 95 lbs / sets of 25, 23 & 25 reps again @ 115 lbs / 25 @ 95 lbs (I'm not sure how sheer strength and endurance are related but I feel that they are, somehow)
Cage Stretch & Kicks
Front & Lateral DB Raises Superset: 3 x 12 @ 20 lbs
Lateral DB Raises: 3 x 12 @ 20 lbs
Rear Bent-Over DB Raises: 6 x 15 @ 20 lbs (R and his brother are on the only inclined bench and I'm not inclined to drag the only other one all the way across the gym)
One-Arm Tricep DB Extensions: 3 x 12 @ 20 lbs (my left arm goes to failure on rep 11 of the 3rd set and I'm glad I don't clunk myself in the head)
Ab Crunch Station: 2 x 50 upper / 2 x 50 lower
Tricep Press Downs: 12 / 9 / 8 @ 50 lbs (I knew these were going to be hard based on the DB Ext earlier but I didn't really want to do 40 lbs)
Mat Stretch (it's nice to know that even after doing chest and arms, I can still support my body weight in a push up-like manner when I do my stretches, so perhaps I'm not working triceps hard enough?)
The scale reads 108.4 lbs and my throat is so dry that it itches. After I shower, I lay down in the sauna for a good 20 minutes. A girl, fully attired in workout gear, joins me and spends 20 minutes scrolling through her iPod while plugged in. I don't understand this behavior at all.
The home scale reads 106.0 lbs, which is what I was expecting. I see B today and she's shocked that I'm still working out because she was sure that my doc would've told me to stay home and rest. But I'm not running a fever. If anything, I'm cold most of the time. I'm not horribly exhausted, just a bit tired, especially my eyes. Yep, sinus infection!
I buy Stonyfield BaNilla flavored low-fat yogurt, weighing the sugar content against plain yogurt and deciding that I'd toss a huge spoonful of sugar in the plain yogurt to make it palatable anyway, so better off getting something I'll eat. I've tried the greek-style yogurts that are higher in protein and lower in sugar, and as much as I like them, they don't like me: they always give me a stomach ache. I like the goat milk yogurts too, but that's harder to find.
No kickboxing this week! I'm tired enough not to even think about it, and my husband is traveling every other day this week and next. I'm tired just thinking about how much driving he has to do! But I'll be at the gym tomorrow. Because I'm a glutton for punishment.
Wednesday, January 9, 2013
Just Can't Stay Away
Last night, I took the generic version of 12-hour extended release cold relief that contains actual pseudoephedrine HCl (and not PE, which is phenlyephrine HCl). And I started a 10-day course of cephalosporin antibiotic. (Now I have to get yogurt.) When I awoke this morning, I could blow my nose and not suffer from painfully disabling ear and sinus congestion. I'm still sick but much more functional. The decongestant makes me antsy so I go to the gym, but first I have a cup of coffee and a bowl of oatmeal.
I do wonder how much my drinking instant Ginseng tea has improved my blood pressure. My sister tells me that she can't drink it because it makes her blood pressure so low that she actually faints. My dad use to enjoy drinking this and I have several boxes of it at home. Nothing on the internet can give me a definitive answer. All I know is that it's considered an adaptogen, which enables the body to adapt to stresses more easily.I tell myself that I'm going to just do some cardio and then stretch because I know from experience, that my stretch is the first thing I lose if I'm inactive. I get on the elliptical and punch in 30 minutes. Including the 5 minutes cool-down, I log 3.93 miles and I feel pretty good. So I punch in 30 minutes of intervals and get an additional 4.12 miles. I'm sweaty, my nose is running and I feel really good. So maybe I'll toss in a few squats. Couldn't hurt.
 |
| Smith Squat |
Today's Total Workout:
35 min hill #6 = 3.93 miles + 35 min intervals #7 = 4.12 miles
Grand Total = 8.05 miles (Wahoo!)
Cage Stretch (mostly hamstrings stretches and calf dips)
Smith machine squats: 12 @ bar (butt down to my heels) / 6 x 12 @ 95 lbs / 12 @ bar (butt to heels)
Seated Leg Curls: 3 x 15 @ 90 lbs
Seated Leg Extensions: 6 x 15 @ 60 lbs (during the 2nd set, the outside of my right knee starts to twinge and I immediately readjust my leg position to avoid any further injury)
Torso Twist machine: 2 x 25 @ 50 lbs (I feel vaguely guilty not doing more abs)
Mat Stretch
 |
| Seated Leg Curl & muscles affected |
 |
| Seated Leg Extension |
To her credit, the gal who teaches the Boot Camp class kept advising them that they didn't need any of that stuff, that it was just a lot of extra calories. Some women really want to believe that eating and drinking supplements will make up for hard work. They just can't make themselves work out hard, and I'm not sure if it's because they don't know how, or if they're afraid, or if it's just not ladylike. And yet, I know they look at me enviously. But they don't see me lifting 5 lb weights and spending hours chatting on the treadmill. I work out hard. Even when I'm sick. Because I like the results, and it just feels too good to pass up.
Tuesday, January 8, 2013
Contemplating Taking Time Off
I have some confessions to make. Those iron-seam over-expensive yoga pants are my favorite gym pants. And I hate to admit it, but I feel terrible. My head hurts and my nose has the reddish glow of a two-year old, or one of Santa's reindeer in training. The head cold is slowly seeping into my chest as well, evidenced by an occasional deep wet cough and sputter. I hate being sick. And I'm wondering if my love of working out is making me more susceptible to colds.
I'm not deathly ill. But in a 12 month period, I feel as if I've had a sinus head cold at least 3-4 times, which is more than I normally get. I also use to work out a whole lot less, suffer from horrible knee pain, knots in my shoulders and neck, and I was in danger of sliding into the next size up in clothes with a BMI that was borderline chubby.
I have a doctor's appt in an hour and hopefully she'll tell me what decongestants I can take to relieve my lopsided head pain, and clear my sinuses. I've looked at websites detailing antihistamines and their side-effects but I'm not sure what's right for me. Benadryl® makes me stupid for 2 whole days so that's not even an option. I use to take Chlortrimeton® but now I'm not sure if it's safe to take with my borderline high blood pressure and glaucoma (I am using Xalatan® eye drops to control the pressure).
Maybe what I need are antibiotics. Unfortunately, yogurt doesn't seem to agree with me and I haven't eaten that in a long time (even the purportedly lactose-free yogurt gives me a stomach ache) and you shouldn't really eat antibiotics without a good counter culture. Hmmm.
Still, I went to the gym and tried to do an easy workout. It started out easy enough with me doing only 35 minutes on the elliptical. I barely got three and a half miles but I was warm at least. I skipped going heavy on Seated Cable Rows since I felt like my head was going to explode last time, and did a few sets on a lower weight. Pull ups were really hard today. I did my sets but couldn't really complete them properly. My lower right elbow's been sore for the last few days.
Today's Total Workout:
35 min cardio #6 = 3.49 miles (pace ranged from 155 strides per minute to 190)
Cage Stretch & Kicks
Seated Cable Rows: 12 @ 90 / 4 x 12 @ 105 lbs
Pull Ups: 3 x 8
Reverse Grip Bent-Over BB Rows: 15 @ 65 / 6 x 15 @ 70 lbs
Chin Ups: 3 x 6
Seated DB Curls: 3 x 12 @ 20 lbs
Torso Twist Machine: 2 x 25 @ 50 lbs
Lower Ab Kickouts: 100 (then I feel a rug burn warning and stop!)
Reverse Grip BB Curls: 3 x 20 @ 40 lbs
Mat Stretch
I see B today and she tells me I ought to stay home. I see Mo today too, and she tells me that everyday is a struggle to get here. The scale reads 110.4 lbs and my throat is scratchy and dry even though I've sucked my water bottle dry. I saw R briefly too but I didn't greet him. He was working out with his brother who looks younger than him, but is actually older than R is. Yeah, I know how that goes.
Maybe I will take tomorrow off. It'd be Leg Day. And I love Leg Day. But I can't work out feeling like my head's going to explode. I'm not sure what I'm going to do instead. Maybe curl up in bed with a bowl of chicken soup? I guess I'll know tomorrow when I get up and see how I feel.
************************
Well, I went to the doc and my blood pressure's a surprisingly normal 124/72 so at least I don't have to worry about fatally popping a vessel in my head (for now). The doc did all the doc things, ie, looked in my ears, nose, throat, listened to my heart and lungs. Then she told me to take a decongestant, Sudafed, and gave me a prescription for a cephalosporin antibiotic. I use to take Sudafed before I worried about my blood pressure, and before they changed it from pseudoephedrine to phenylephrine. Whether I go to the gym tomorrow still depends on how I feel when I get up tomorrow, but at least I've got one less thing to worry about.
I'm not deathly ill. But in a 12 month period, I feel as if I've had a sinus head cold at least 3-4 times, which is more than I normally get. I also use to work out a whole lot less, suffer from horrible knee pain, knots in my shoulders and neck, and I was in danger of sliding into the next size up in clothes with a BMI that was borderline chubby.
I have a doctor's appt in an hour and hopefully she'll tell me what decongestants I can take to relieve my lopsided head pain, and clear my sinuses. I've looked at websites detailing antihistamines and their side-effects but I'm not sure what's right for me. Benadryl® makes me stupid for 2 whole days so that's not even an option. I use to take Chlortrimeton® but now I'm not sure if it's safe to take with my borderline high blood pressure and glaucoma (I am using Xalatan® eye drops to control the pressure).
Maybe what I need are antibiotics. Unfortunately, yogurt doesn't seem to agree with me and I haven't eaten that in a long time (even the purportedly lactose-free yogurt gives me a stomach ache) and you shouldn't really eat antibiotics without a good counter culture. Hmmm.
Still, I went to the gym and tried to do an easy workout. It started out easy enough with me doing only 35 minutes on the elliptical. I barely got three and a half miles but I was warm at least. I skipped going heavy on Seated Cable Rows since I felt like my head was going to explode last time, and did a few sets on a lower weight. Pull ups were really hard today. I did my sets but couldn't really complete them properly. My lower right elbow's been sore for the last few days.
Today's Total Workout:
35 min cardio #6 = 3.49 miles (pace ranged from 155 strides per minute to 190)
Cage Stretch & Kicks
Seated Cable Rows: 12 @ 90 / 4 x 12 @ 105 lbs
Pull Ups: 3 x 8
Reverse Grip Bent-Over BB Rows: 15 @ 65 / 6 x 15 @ 70 lbs
Chin Ups: 3 x 6
Seated DB Curls: 3 x 12 @ 20 lbs
Torso Twist Machine: 2 x 25 @ 50 lbs
Lower Ab Kickouts: 100 (then I feel a rug burn warning and stop!)
Reverse Grip BB Curls: 3 x 20 @ 40 lbs
Mat Stretch
I see B today and she tells me I ought to stay home. I see Mo today too, and she tells me that everyday is a struggle to get here. The scale reads 110.4 lbs and my throat is scratchy and dry even though I've sucked my water bottle dry. I saw R briefly too but I didn't greet him. He was working out with his brother who looks younger than him, but is actually older than R is. Yeah, I know how that goes.
Maybe I will take tomorrow off. It'd be Leg Day. And I love Leg Day. But I can't work out feeling like my head's going to explode. I'm not sure what I'm going to do instead. Maybe curl up in bed with a bowl of chicken soup? I guess I'll know tomorrow when I get up and see how I feel.
************************
Well, I went to the doc and my blood pressure's a surprisingly normal 124/72 so at least I don't have to worry about fatally popping a vessel in my head (for now). The doc did all the doc things, ie, looked in my ears, nose, throat, listened to my heart and lungs. Then she told me to take a decongestant, Sudafed, and gave me a prescription for a cephalosporin antibiotic. I use to take Sudafed before I worried about my blood pressure, and before they changed it from pseudoephedrine to phenylephrine. Whether I go to the gym tomorrow still depends on how I feel when I get up tomorrow, but at least I've got one less thing to worry about.
Monday, January 7, 2013
Taking Time Off
It's been suggested that I take some time off to recuperate from what turns out to be a nasty case of sinusitis (again!). But I can't. I spent the entire weekend not doing much of anything except accompanying my son to his classes, and doing a bit of shopping. It's the worse I've felt all week. If anything, that's when my ailment peaked and I felt lethargic and sluggish. I did, however, finish my annual collage since I was pretty much glued to my computer with cups of hot tea and a box of tissues.
I thought briefly about staying home today but I'm so fearful of sliding down that slothful slippery slope, that I just modified my workout a bit to accommodate today's lackluster abilities. At least I'm well-hydrated even if I skipped breakfast this morning (I did have coffee but the thought of eating oatmeal made me queasy). The delt(oid) workout (shoulders) is the only thing I didn't wimp out on today.
Today's Total Workout:
35 min hill #6 = 3.87 miles (beads of sweat don't trickle down my face until minute 25)
Smith machine bench press (instead of pushing heavy today, I modified the reps workout): 12 @ bar / 25 @ 95 lbs / 3 x 20 @ 115 lbs / 25 @ 95 lbs (my head's swimming every time I lay down on the bench which is not at all reassuring when benching heavy so I opted for heavier reps today)
Cage Stretch & Kicks
Front & Lateral DB Raises Superset: 3 x 12 @ 20 lbs
Lateral DB Raises: 3 x 12 @ 20 lbs
Rear Inclined DB Raises: 6 x 15 @ 20 lbs
Tricep DB Extension: 12 @ 20 lbs (I only do one set today)
Torso Twists: 2 x 25 @ 50 lbs (I can't even bear the thought of doing sit ups right now)
Tricep Press Downs: 3 x 12 @ 40 lbs (it doesn't feel much like a workout but I'm tired)
Mat Stretch
"How can you workout if you're sick?" B asks me. "I'd be home in bed!"
I answer, "Actually, I feel better when I work out, and I'm only doing half as much as I usually do." She shakes her head then agrees that everyone's different. No kidding.
It's true -- I do feel better. My sinuses drain and clear, and my core body temperature is up so I feel limber and flexible. All my soreness goes away. But by the time I get to the showers, I'm famished. And the locker room is crowded -- something I didn't miss when my workouts ran longer.
The scale reads 110.4 lbs. I'm not surprised. We ate well this weekend, stopping at UKGourmet in Newtown, Ct to see what lovely Scottish or British treats they carried. I spied haggis in a can. And jarred haggis sauce! What we bought was a jar of English Stilton cheese. Not quite sure what sort of crackers go best with that though. Then we lunched at the Old Heidelberg Restaurant where I tried a yeasty, malty cloudy wheat beer along with Jaegerschnitzel (pounded and breaded pork -- veal costs extra) with a lovely mushroom gravy and sides of sweet red cabbage and spetzel (hand-made noodles). We were too stuffed to even contemplate dessert although we did have a package of Scottish fudge in the car.
Today's Total Workout:
35 min hill #6 = 3.87 miles (beads of sweat don't trickle down my face until minute 25)
Smith machine bench press (instead of pushing heavy today, I modified the reps workout): 12 @ bar / 25 @ 95 lbs / 3 x 20 @ 115 lbs / 25 @ 95 lbs (my head's swimming every time I lay down on the bench which is not at all reassuring when benching heavy so I opted for heavier reps today)
Cage Stretch & KicksFront & Lateral DB Raises Superset: 3 x 12 @ 20 lbs
Lateral DB Raises: 3 x 12 @ 20 lbs
Rear Inclined DB Raises: 6 x 15 @ 20 lbs
Tricep DB Extension: 12 @ 20 lbs (I only do one set today)
Torso Twists: 2 x 25 @ 50 lbs (I can't even bear the thought of doing sit ups right now)
Tricep Press Downs: 3 x 12 @ 40 lbs (it doesn't feel much like a workout but I'm tired)
Mat Stretch
"How can you workout if you're sick?" B asks me. "I'd be home in bed!"
I answer, "Actually, I feel better when I work out, and I'm only doing half as much as I usually do." She shakes her head then agrees that everyone's different. No kidding.
It's true -- I do feel better. My sinuses drain and clear, and my core body temperature is up so I feel limber and flexible. All my soreness goes away. But by the time I get to the showers, I'm famished. And the locker room is crowded -- something I didn't miss when my workouts ran longer.
The scale reads 110.4 lbs. I'm not surprised. We ate well this weekend, stopping at UKGourmet in Newtown, Ct to see what lovely Scottish or British treats they carried. I spied haggis in a can. And jarred haggis sauce! What we bought was a jar of English Stilton cheese. Not quite sure what sort of crackers go best with that though. Then we lunched at the Old Heidelberg Restaurant where I tried a yeasty, malty cloudy wheat beer along with Jaegerschnitzel (pounded and breaded pork -- veal costs extra) with a lovely mushroom gravy and sides of sweet red cabbage and spetzel (hand-made noodles). We were too stuffed to even contemplate dessert although we did have a package of Scottish fudge in the car. Friday, January 4, 2013
Deceptions
The overcast sky smelled like snow, yet the sun came out later and the weather seems almost balmy at 36°F. A TV weatherman forecasts near 50°F by mid-week next. How deceptive! I woke up with that nasty burning sensation in the back of my throat, but right side only. Post-nasal drip. It was ugly. It was a blood clot mired in phlegm. Then my right ear seemed to clog up and I felt a wee bit dizzy. But not enough to impede my ability to walk, or drive, or go to the gym.
I get on my favorite elliptical and pedal like crazy, trying to keep my pace above 190 (strides per minute), figuring that if I roam anywhere between 185 and 215, I can probably get 5 miles in. By the 33rd minute, I get a burst of energy and ramp it up to 270 strides for a few seconds before dropping back down to the more moderate 190. At the end of 45 minutes, I've logged in 5.08 miles and I feel pretty good. Until I sit down to do Seated Cable Rows.
Warming up with 90 lbs seems easy so I move the weight up to 105. That's not bad. What's bad is every time I look up, I get a wave of dizziness. My sets at 120 are weak and unfulfilling and I can only get 8 reps each time. Proper form dictates focusing at a level above your head when rowing. You don't want to row staring at your feet! Looking up is really killing me today. No twisting sit ups today either!
Cage kicks and stretches are okay, except when I bend down and put my forehead on my extended shin. But the dizziness passes and I'm able to finish. I wander back to the Smith rack and attempt pull ups. I get 10 reps on the first try and have to hang for a moment before I can knock out the last 2 reps. Then I sit down for a few minutes before attempting a second set, and then a third. I'm happy because it means I don't have to do Lat Pull Downs and there's no way I'm standing up on that seat to reach the bar at the Lat Pull Down station. Not with my head all dizzy like it's been.
Researching Pull Ups (just type into Google: How to do a Pull Up) brings up a slew of websites and blogs. I found one very entertaining one called nerdfitness.com that has an entry on how to do a proper pull up (and chin up), and as I read it, it dawns on me that I really ought to be doing chin ups as well! Well, duh! Ah, should'a, would'a, could'a... Next time! He also has a link about actors training for the movie The 300 and mentions the motto: Appearance is a Consequence of Fitness. I like it! (Unfortunately, the link to the actual actor trainer Mark Twight no longer works.)
Today's Total Workout:
45 min hill #5 = 5.08 miles
Seated Cable Rows: 12 @ 90 / 12 @ 105 / 3 x 8 @ 120 lbs
Cage Stretch & Kicks
Smith Rack Pull Ups: 10+2 / 9+2 / 8+2 (I had to hang a moment to rest during each set in order to get the last two pull ups done)
Bent Over Reverse Grip BB Rows: 15 @ 65 / 6 x 15 @ 70 lbs
Lower Back Extensions: 2 x 25 @ 90 lbs (this is also making my head swim as I push back and I'm staring up at the ceiling, and it's very unpleasant!)
DB Curls: 3 x 12 @ 20 lbs
DB Concentration Curls: 3 x 12 @ 20 lbs
Torso Twist Machine: 2 x 35 @ 50 lbs
Lower Ab Kick Outs: 100 (I feel a rug burn starting so I stop before it gets worse)
Reverse Grip BB Curl: 3 x 20 @ 40 lbs
Mat Stretch: oddly enough, I can bring my elbows to my feet (legs shoulders width apart) without getting dizzy, and my splits are getting better
The scale reads 107.4 lbs so I think my weight has stabilized. I suspect I'm having one of those "bloodless periods" where my body has just done it's cycle but at a level slightly below the threshold to cause actual menses. Well, at least there's no mess!
I suck down my ice cold vanilla Ensure and drive home after changing and showering. My head still feels really weird, but so does my right ear. I've seen enough TV shows to know that at least I don't have the danger sign "worst headache of my life" which always seems to precede a fatal aneurysm. I think of that HBO show Six Feet Under and how the protagonist knew he had an aneurysm just waiting to pop, but there was nothing he could do about it. But I digress...
I get on my favorite elliptical and pedal like crazy, trying to keep my pace above 190 (strides per minute), figuring that if I roam anywhere between 185 and 215, I can probably get 5 miles in. By the 33rd minute, I get a burst of energy and ramp it up to 270 strides for a few seconds before dropping back down to the more moderate 190. At the end of 45 minutes, I've logged in 5.08 miles and I feel pretty good. Until I sit down to do Seated Cable Rows.
Warming up with 90 lbs seems easy so I move the weight up to 105. That's not bad. What's bad is every time I look up, I get a wave of dizziness. My sets at 120 are weak and unfulfilling and I can only get 8 reps each time. Proper form dictates focusing at a level above your head when rowing. You don't want to row staring at your feet! Looking up is really killing me today. No twisting sit ups today either!
Cage kicks and stretches are okay, except when I bend down and put my forehead on my extended shin. But the dizziness passes and I'm able to finish. I wander back to the Smith rack and attempt pull ups. I get 10 reps on the first try and have to hang for a moment before I can knock out the last 2 reps. Then I sit down for a few minutes before attempting a second set, and then a third. I'm happy because it means I don't have to do Lat Pull Downs and there's no way I'm standing up on that seat to reach the bar at the Lat Pull Down station. Not with my head all dizzy like it's been.
 |
| Palms Facing Inward: Chin Ups |
Today's Total Workout:
45 min hill #5 = 5.08 miles
Seated Cable Rows: 12 @ 90 / 12 @ 105 / 3 x 8 @ 120 lbs
Cage Stretch & Kicks
Smith Rack Pull Ups: 10+2 / 9+2 / 8+2 (I had to hang a moment to rest during each set in order to get the last two pull ups done)
Bent Over Reverse Grip BB Rows: 15 @ 65 / 6 x 15 @ 70 lbs
 |
| Concentration Curls |
DB Curls: 3 x 12 @ 20 lbs
DB Concentration Curls: 3 x 12 @ 20 lbs
Torso Twist Machine: 2 x 35 @ 50 lbs
Lower Ab Kick Outs: 100 (I feel a rug burn starting so I stop before it gets worse)
Reverse Grip BB Curl: 3 x 20 @ 40 lbs
Mat Stretch: oddly enough, I can bring my elbows to my feet (legs shoulders width apart) without getting dizzy, and my splits are getting better
The scale reads 107.4 lbs so I think my weight has stabilized. I suspect I'm having one of those "bloodless periods" where my body has just done it's cycle but at a level slightly below the threshold to cause actual menses. Well, at least there's no mess!
I suck down my ice cold vanilla Ensure and drive home after changing and showering. My head still feels really weird, but so does my right ear. I've seen enough TV shows to know that at least I don't have the danger sign "worst headache of my life" which always seems to precede a fatal aneurysm. I think of that HBO show Six Feet Under and how the protagonist knew he had an aneurysm just waiting to pop, but there was nothing he could do about it. But I digress...
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